Band Single Leg Split Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Single Leg Split Squat is a lower-body exercise that primarily targets the quads while also engaging the glutes as a secondary muscle. Using a resistance band around the hips, the exercise involves stepping one foot back into a split stance and lowering the body by bending both knees until the front thigh is parallel to the ground. Maintaining an upright chest and engaged core, the movement emphasizes control and stability while keeping tension in the band throughout. The exercise is performed one leg at a time, promoting unilateral strength, balance, and hip stability.
How to Perform
Secure a resistance band around your hips, ensuring it stays snug and in position throughout the exercise.
Stand tall with feet aligned at hip width, then step one leg back into a split stance, lifting the back heel off the floor.
Maintain an upright torso with shoulders pulled back as you slowly bend both knees, lowering your body until your front thigh is roughly parallel to the floor.
Drive through the heel of your front foot to return to the starting stance, keeping constant tension in the band for added resistance.
Perform the chosen number of repetitions on the first leg, then switch and repeat the same steps on the opposite leg.
Focus on controlled movements and balance, avoiding leaning forward or letting the knee collapse inward.
Engage your core throughout to stabilize your hips and prevent unwanted sway or rotation.
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Tips
Maintain a tight core during the entire movement to support balance and proper posture.
Ensure your front knee tracks in line with your toes to avoid placing stress on the joint.
Modify the band tension as necessary to provide enough resistance while preserving correct technique.
How Not to Perform
Do not let your front knee collapse inward or extend past your toes.
Avoid leaning forward or rounding your back; keep your chest upright.
Do not allow your back foot to drag or remain flat; keep the heel lifted.
Avoid using momentum to rise; control the movement with your muscles.
Do not relax your core; keep it engaged throughout the exercise.
Avoid shortening your range of motion; lower until your front thigh is parallel to the floor.
Do not release tension in the band at any point; keep it engaged.
Avoid letting your hips drop or twist; keep them square and stable.
Do not rush through repetitions; maintain a steady, controlled tempo.
Avoid locking your front knee at the top; keep a slight bend to protect the joint.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
