Band Split Squat
How to do it
Starting position
- Step on the middle of the band with your front foot and hold both ends.
- Step one foot forward and the other back into a split stance.
- Raise your hands to shoulder height to make the band taut.
- Keep your torso upright and put your weight on your front heel.
Movement
- Lower straight down so your back knee points toward the floor.
- Keep your front knee tracking in line with your toes.
- Push through your front heel to come back up.
- Complete the target reps and switch legs.
Breathing
Inhale as you lower, exhale as you come up.
Cautions
- If your front knee caves in, it places stress on your knee.
- The band will snap back if it slips off your foot, so check where you step on it.
- If your upper body leans forward, the load shifts to your lower back instead of your front leg.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Abs |
| Equipment |  Resistance band |
| Movement pattern | Lunge |
| Rep range | 12–20 reps (one side at a time) |
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.