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Upper Legs · Band
Band Spanish Split Squat
Band Spanish 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 sturdy surface. A typical prescription is 3 sets of 8-12 reps, 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
Secondary muscles
- Hamstrings · Biceps Femoris
- Calves · Gastrocnemius
- Abdominals · Rectus Abdominis
How to do Band Spanish Split Squat
- Stand in a split stance with your left leg forward and the other leg behind you, facing sturdy equipment. Loop a resistance band around your left leg, just under the knee, and anchor it in front of you at knee level.
- Hold your hands together in front of your chest and keep your torso upright.
- Lower your body straight down by bending both knees until your left thigh is parallel to the floor.
- Push through the heel of your left foot to return to the starting position. Repeat for the desired repetitions, switch legs, and repeat.
Form tips
- Keep your torso upright and avoid leaning forward during the movement.
- Drive through the heel of your front foot for better glute and quad engagement.
- Adjust the band tension before starting to ensure proper resistance.
- Inhale as you lower and exhale as you stand.
Band Spanish Split Squat alternatives
More quads exercises
Band Spanish Split Squat FAQ
What muscles does Band Spanish Split Squat work?
Band Spanish Split Squat mainly works the quads in the upper legs (Quadriceps Femoris and Gluteus Maximus). The hamstrings, calves and abdominals work as secondary muscles.
What equipment do you need for Band Spanish Split Squat?
You need a band and a sturdy surface.
How many sets and reps of Band Spanish Split Squat should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Spanish Split Squat good for beginners?
Yes. Band Spanish Split Squat is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Band Spanish 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 Spanish Split Squat?
Other exercises for the quads include Dumbbell Split Squat, Kettlebell Split Squat, Cable Split Squat and Barbell Split Squat.
For developers
Use Band Spanish 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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