TETSUBand One Arm Single Leg Split Squat
The Band One Arm Single Leg Split Squat is a band exercise for the upper legs that primarily targets the quads, with the glutes and hamstrings assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Band One Arm Single Leg Split Squat
- 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.
- Hold onto a support with one hand for balance.
- Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
- Push through your heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common questions
What muscles does the Band One Arm Single Leg Split Squat work?
The Band One Arm Single Leg Split Squat primarily targets the quads. The glutes and hamstrings work as supporting muscles.
What equipment do I need for the Band One Arm Single Leg Split Squat?
You need a band to perform the Band One Arm Single Leg Split Squat.
How many sets and reps of the Band One Arm Single Leg Split Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Band One Arm Single Leg Split Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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