Band split squat
A stationary lunge loading the front leg with a resistance band. A solid unilateral leg builder when weights are not available.
NeedsResistance band
The movement
2 stages
Split stance
01 Split stance
Long stance, front foot on the band, hands holding it at the shoulders.
02 Bottom
Drop straight down until the back knee nears the floor.
How to do it
Setup
- Step your front foot onto the center of the band.
- Hold the band at your shoulders.
- Step your back foot far behind you, heel up and weight on the ball of the foot.
Execution
- Drop your hips straight down until your back knee nearly touches the floor.
- Keep your front shin nearly vertical and your torso upright.
- Push through your front foot to stand back up to the top.
BreathingInhale as you lower, exhale as you stand up.
Getting it right
Form cues
- Drop straight down, rather than shifting your weight forward.
- Keep the band pulled tight at your shoulders the whole time.
Common mistakes
- Pushing off your back foot to stand up, which takes the work off the front leg.
- Letting the band pull your chest forward at the bottom.
Worth knowing
- Balance is often the first thing to fail. Keep your stance wide enough sideways to be stable.
General guidance, not medical advice. See how Setkit works.
Notes
The band split squat trains the legs hard with minimal equipment. Because the resistance band gets tighter as it stretches, the movement is hardest at the top and easiest at the bottom, which is the opposite of how a dumbbell split squat feels.
This changing resistance curve means you can work your quads and glutes hard without needing heavy weights. It also demands more stability, as the band tries to pull you forward and out of alignment. Keeping the band pinned at your shoulders forces your trunk to brace hard throughout the set.
Since the front leg does the vast majority of the work, focus on pushing the floor away with your front foot. The back leg is only there for balance.