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Upper Legs · Band
Band Single Leg Split Squat
Band Single Leg Split Squat is a beginner compound strength exercise that works the quads (upper legs), with the hamstrings, calves and abdominals assisting. It needs a band and a bench. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius
- Abdominals · Rectus Abdominis
How to do Band Single Leg Split Squat
- Stand with your feet shoulder-width apart, holding the ends of a resistance band anchored under your front foot. Place your back foot on a bench behind you.
- Lower your body by bending your front knee until your front thigh is parallel to the floor.
- Push through the heel of your front foot to return to the starting position, straightening your front leg.
- Repeat the movement for the desired number of repetitions, then switch legs to work the other side.
Form tips
- Maintain an upright torso throughout the exercise to avoid leaning forward.
- Ensure your front knee stays in line with your toes to avoid putting stress on the knee joint.
- Keep your weight evenly distributed on your front leg during the exercise.
Band Single Leg Split Squat alternatives
More quads exercises
Band Single Leg Split Squat FAQ
What muscles does Band Single Leg Split Squat work?
Band Single Leg Split Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, calves and abdominals work as secondary muscles.
What equipment do you need for Band Single Leg Split Squat?
You need a band and a bench.
How many sets and reps of Band Single Leg Split Squat should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Single Leg Split Squat good for beginners?
Yes. Band Single Leg Split Squat is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Band Single Leg Split Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Single Leg Split Squat?
Other exercises for the quads include Barbell Single Leg Split Squat, Dumbbell Single Leg Split Squat, Dumbbell Single Leg Squat and Barbell Split Squat.
For developers
Use Band Single Leg Split Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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