Band Split Squat

Technique

How to perform Band Split Squat

1. Pin the lower part of a long loop resistance band under your front foot and place your other foot behind you in a stable split stance.
2. Hold the upper section at the front of your shoulders with your elbows bent, keeping the band off your neck.
3. Keep the front foot flat and the rear heel lifted, with both feet remaining in place throughout the set.
4. Bend both knees to lower your rear knee toward the floor while keeping your front knee aligned with your toes.
5. Drive through the front foot to extend the front hip and knee and rise back to the starting height without stepping.
6. Repeat under control, then switch your stance and move the band beneath the new front foot.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.