How to Do Band Single Leg Split Squat

Band Single Leg Split Squat is a quads exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Single Leg Split Squat

  1. 01Step one foot through a resistance band and anchor it under your foot, holding the other end at chest height.
  2. 02Step your opposite foot back into a long split stance.
  3. 03Lower your back knee toward the floor while keeping your front shin relatively vertical.
  4. 04Drive back up to the start position by pushing through the front heel.
  5. 05Keep your chest upright and your core engaged throughout the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Single Leg Split Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Ensure the band stays under the mid-foot of the front leg to prevent it from slipping during the movement.

Same coaching engine used inside the A90 app

05 / FAQ

Band Single Leg Split Squat questions

What muscles does Band Single Leg Split Squat work?

Band Single Leg Split Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Band Single Leg Split Squat correctly?

Step one foot through a resistance band and anchor it under your foot, holding the other end at chest height. Step your opposite foot back into a long split stance. Lower your back knee toward the floor while keeping your front shin relatively vertical. Drive back up to the start position by pushing through the front heel. Keep your chest upright and your core engaged throughout the set.

What is the A90 coach tip for Band Single Leg Split Squat?

Ensure the band stays under the mid-foot of the front leg to prevent it from slipping during the movement.

Is Band Single Leg Split Squat suitable for beginners?

Band Single Leg Split Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Single Leg Split Squat?

Band Single Leg Split Squat uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band single leg split squat into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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