TETSUBand One Arm Single Leg Split Squat vs Barbell Bench Squat
The Band One Arm Single Leg Split Squat and the Barbell Bench Squat both train the quads as their primary muscle. The Band One Arm Single Leg Split Squat uses a band while the Barbell Bench Squat uses a barbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Band One Arm Single Leg Split Squat | Barbell Bench Squat | |
|---|---|---|
| Primary muscle | quads | quads |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes and hamstrings | glutes, hamstrings and calves |
| Equipment | band | barbell |
| Steps in our guide | 6 | 8 |
How each one starts
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.
Barbell Bench Squat — first steps
- Set up a barbell on a squat rack at chest height.
- Stand facing away from the rack, with your feet shoulder-width apart.
Full step-by-step guides are linked below.
Which should you choose?
The Band One Arm Single Leg Split Squat gives accommodating resistance that peaks at the top of the range. The Barbell Bench Squat lets you load the heaviest weights and progress in small, steady jumps. 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 Band One Arm Single Leg Split Squat better than the Barbell Bench Squat?
Neither is universally better — both train the quads as the primary mover. The Band One Arm Single Leg Split Squat gives accommodating resistance that peaks at the top of the range, while the Barbell Bench Squat lets you load the heaviest weights and progress in small, steady jumps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band One Arm Single Leg Split Squat and the Barbell Bench 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 Band One Arm Single Leg Split Squat and the Barbell Bench Squat work the same muscles?
The primary muscle is the same: the quads. Supporting muscles differ slightly — glutes and hamstrings for the Band One Arm Single Leg Split Squat versus glutes, hamstrings and calves for the Barbell Bench 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.