How to do the Band One Arm Single Leg Split Squat
Band One Arm Single Leg Split Squat is a beginner multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using band, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Band One Arm Single Leg Split Squat demonstration · © GymiaFit
Band One Arm Single Leg Split Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Band One Arm Single Leg Split Squat step by step
- 1Stand with your feet hip-width apart and place a resistance band around your ankles.
- 2Extend one leg forward and rest the top of your foot on a bench or step behind you.
- 3Hold onto a support with one hand for balance.
- 4Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
- 5Push through your heel to return to the starting position.
- 6Repeat for the desired number of repetitions, then switch legs.
Band One Arm Single Leg Split Squat — questions
What muscles does the Band One Arm Single Leg Split Squat work?
The Band One Arm Single Leg Split Squat primarily targets the Quads. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Band One Arm Single Leg Split Squat?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band One Arm Single Leg Split Squat suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band One Arm Single Leg Split Squat?
Band Single Leg Split Squat, All Fours Squad Stretch, Assisted Prone Lying Quads Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band One Arm Single Leg Split Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.