TETSUBackward Jump vs Band One Arm Single Leg Split Squat
The Backward Jump and the Band One Arm Single Leg Split Squat both train the quads as their primary muscle. The Backward Jump is bodyweight-only while the Band One Arm Single Leg Split Squat uses a band. Here is how they compare and when to pick each.
Side-by-side comparison
| Backward Jump | Band One Arm Single Leg Split Squat | |
|---|---|---|
| Primary muscle | quads | quads |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings, glutes and calves | glutes and hamstrings |
| Equipment | bodyweight | band |
| Steps in our guide | 4 | 6 |
How each one starts
Backward Jump — first steps
- Stand with your feet shoulder-width apart.
- Bend your knees slightly and jump backwards, pushing off with both feet.
Band One Arm Single Leg Split Squat — first steps
- Stand with your feet hip-width apart and place a resistance band around your ankles.
- Extend one leg forward and rest the top of your foot on a bench or step behind you.
Full step-by-step guides are linked below.
Which should you choose?
The Backward Jump needs no equipment and scales through leverage, tempo and reps. The Band One Arm Single Leg Split Squat gives accommodating resistance that peaks at the top of the range. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the quads adapting.
Full form guides
Common questions
Is the Backward Jump better than the Band One Arm Single Leg Split Squat?
Neither is universally better — both train the quads as the primary mover. The Backward Jump needs no equipment and scales through leverage, tempo and reps, while the Band One Arm Single Leg Split Squat gives accommodating resistance that peaks at the top of the range. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Backward Jump and the Band One Arm Single Leg Split Squat in the same program?
Yes, but usually not in the same session — they overlap heavily on the quads. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Backward Jump and the Band One Arm Single Leg Split Squat work the same muscles?
The primary muscle is the same: the quads. Supporting muscles differ slightly — hamstrings, glutes and calves for the Backward Jump versus glutes and hamstrings for the Band One Arm Single Leg Split Squat.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.