Band Split Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Resistance Band

Technique

1. Stand on the middle of a band in a split stance and hold the ends at your shoulders.
2. Lower the back knee toward the floor until the front thigh is about parallel.
3. Press through the front foot to stand; finish the reps and switch sides.

Cues

• Keep the torso upright.
• Front knee tracks over the toes.

Common mistakes

• Letting the front knee collapse inward.
• Standing with feet on the same line.

Alternatives

• Bodyweight Split Squat
• Dumbbell Split Squat