Band Single Leg Split Squat

GlutesHamstringsQuadricepsBandBeginner
Step 1: Attach a resistance band at about knee height to a sturdy anchor point. Step 2: Stand facing away from the anchor point and place one foot into the resistance band, securing it around your ankle. Step 3: Step forward with your other foot, positioning yourself into a split stance with your front foot about a foot-length or two in front of your standing leg. Step 4: Engage your core and maintain an upright torso throughout the exercise. Step 5: Slowly lower your body down by bending your front knee and hinging at the hips, while keeping your back knee slightly bent. Step 6: Continue lowering until your front thigh is parallel to the ground, making sure your knee doesn't go past your toes. Step 7: Push through your front foot to extend your knee and hip, returning to the starting position. Step 8: Repeat the movement for the desired number of repetitions, then switch legs and repeat the exercise on the other side.

How to perform the Band Single Leg Split Squat

  1. Set up. Set up in a stable, balanced starting position appropriate for the Band Single Leg Split Squat using your band.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your glutes rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

Build a free routine

Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.

View staged routine (0)

Related exercises

Alternate Biceps Curl (with band)

BicepsBandBeginner

Perform the alternate biceps curl using a resistance band to effectively target your biceps.Stand with your feet shou…

View

Band 45 degrees Biceps Curl

ForearmsBandBeginner

The Band 45 Degrees Biceps Curl targets your biceps while providing resistance through the band.Stand with your feet …

View

Band Alternate Incline Chest Press with Twist

TricepsBandIntermediate

Perform the Band Alternate Incline Chest Press with Twist to target your chest and core muscles effectively.Secure a …

View

Band Alternate Lat Pulldown with Twist

BicepsBandIntermediate

Perform the Band Alternate Lat Pulldown with Twist to engage your back and core muscles effectively.Attach a resistan…

View

Band Alternate Low Chest Fly

DeltoidsBandIntermediate

Perform the Band Alternate Low Chest Fly to target your chest muscles effectively.Attach a resistance band to a stabl…

View

Band Alternate Low Row wtih Twist

DeltoidsBandIntermediate

Stand with your feet shoulder-width apart, holding a resistance band with both hands. Start with the band extended in…

View

Band Alternating Biceps Curl

BicepsBandBeginner

Step 1: Stand with your feet shoulder-width apart, holding a resistance band in both hands with an underhand grip. Ke…

View

Band Alternating V-Up

AbdominalsBandIntermediate

Lie flat on your back with your legs extended. Place a resistance band around your feet. Raise one leg off the ground…

View
0 exercises staged Save your routine — sign up free.
Review Sign up free