Band single leg split squat

Master the Band Single Leg Split Squat to build powerful glutes, quads, and hamstrings.

IntermediateHips Band

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Band single leg split squat

Compound

Band squat

Hips · Gluteus Maximus · Band

Intermediate

Compound

Band One Arm Single Leg Split Squat

Hips · Gluteus Maximus · Band

Intermediate

Compound

One Leg Squat

Hips · Gluteus Maximus · Body weight

Advanced

Compound

Dumbbell Single Leg Squat

Hips · Gluteus Maximus · Dumbbell

Advanced

Description

A band single leg split squat is a lower body exercise that targets the quads, glutes, and hamstrings. The exercise also improves balance and stability.

Save Band single leg split squat to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Band single leg split squat

01
Setup
Loop a resistance band around the front foot of your working leg, holding the ends securely in each hand, or anchor it under your non-working foot and drape it over your working shoulder.
02
Setup
Assume a split stance with your working leg forward and your non-working leg extended behind you, resting on the ball of your foot or a bench for support.
03
Setup
Position your feet about hip-width apart, ensuring your front knee is stacked over your ankle and your torso is upright with a neutral spine.
04
Inhale as you slowly lower your hips straight down, allowing both knees to bend until your front thigh is parallel to the floor and your back knee hovers just above it.
05
Exhale as you powerfully drive through the heel of your front foot, extending your hip and knee to return to the starting position, maintaining tension in the band.
06
Complete all repetitions on one leg before switching to the other side, maintaining controlled movement throughout.

Tips

Maintain an upright torso throughout the movement to keep tension on the glutes and quads, avoiding excessive forward lean.
Control the eccentric (lowering) phase to maximize muscle engagement and prevent momentum from taking over.
Focus on driving through the midfoot and heel of your front foot to activate your glutes and hamstrings effectively.
Keep your core braced and gaze forward to help maintain balance and spinal stability throughout the exercise.

Common mistakes

Losing balance: If you find yourself wobbling excessively, reduce the band tension or use a lighter band to focus on mastering the movement pattern before increasing resistance.
Knee caving inward: Ensure your front knee tracks directly over your second and third toes during the entire movement to protect your knee joint and properly engage your glutes.
Leaning too far forward: Keep your chest up and shoulders back, allowing your hips to drop straight down rather than pitching your torso forward, to keep the work in your legs and glutes.

In the Ellim app, Band single leg split squat unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train band single leg split squat?

Get Ellim — Free

Questions

What muscles does Band single leg split squat work?

Band single leg split squat primarily targets Gluteus Maximus. Secondary muscles include Adductor Magnus, Quadriceps, Soleus.

Is Band single leg split squat good for beginners?

Band single leg split squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Band single leg split squat?

You need Band to perform Band single leg split squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Band single leg split squat?

Maintain an upright torso throughout the movement to keep tension on the glutes and quads, avoiding excessive forward lean. Control the eccentric (lowering) phase to maximize muscle engagement and prevent momentum from taking over. Focus on driving through the midfoot and heel of your front foot to activate your glutes and hamstrings effectively. Keep your core braced and gaze forward to help maintain balance and spinal stability throughout the exercise.

What are common mistakes when doing Band single leg split squat?

Losing balance: If you find yourself wobbling excessively, reduce the band tension or use a lighter band to focus on mastering the movement pattern before increasing resistance. Knee caving inward: Ensure your front knee tracks directly over your second and third toes during the entire movement to protect your knee joint and properly engage your glutes. Leaning too far forward: Keep your chest up and shoulders back, allowing your hips to drop straight down rather than pitching your torso forward, to keep the work in your legs and glutes.