Band Split Squat
Squat · quads · intermediate
Start
FinishHow to do it
Stand on a band with the front foot in a split stance, hold the ends at the shoulders, then lower until the back knee nearly touches and drive up through the front heel.
Muscles worked
Primary: quads · Also works: glutes, hamstrings
Equipment
Resistance bands
Common mistakes
- Standing on the band with the rear foot, which makes the tension pull you backward out of position
- Letting the front heel lift as you press up
- Bringing the feet too close together, which shortens the stance and makes balance the limiter
Variations
- Elevate the rear foot on a chair
- Pause two seconds at the bottom
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Related exercises
- Barbell Back Squatquads
- Goblet Squatquads
- Bodyweight Squatquads
- Leg Pressquads
- Bulgarian Split Squatquads
- Walking Lungequads
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