Description

The band one arm single leg split squat is a lower body exercise that targets the glutes and quadriceps. It also works on balance and stability.

Starting Position

Start standing with one foot forward and one foot back, holding a resistance band in one hand. The band should be anchored at floor level behind you.

Technical Execution

Lower your body down into a split squat position, keeping your front knee aligned with your toes. Return to the starting position by pressing through the heel of your front foot.

Range of Motion

Focus on achieving a full range of motion by lowering until your back knee almost touches the ground.

Variations

You can perform this exercise without the band for a body weight variation, or with a dumbbell for added resistance.

Common Mistakes

Common mistakes include leaning too far forward, not keeping the core engaged, and not fully extending the front leg.

Practical Advice

Focus on keeping your core tight and maintaining a slow and controlled movement throughout the exercise.

Additional Notes

This exercise can be modified by using a lower resistance band for beginners or a higher resistance band for more advanced individuals.

Difficulty Level

Advanced

Equipment Needed

Band

Primary Muscles

glutes

Secondary Muscles

hip flexors