Legs · Resistance Band
Band Single Leg Split Squat
How to do the band single leg split squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Anchor a resistance band under your front foot and hold the ends at your shoulders. Drop into a split stance with your rear foot back, then lower until your front thigh is at least parallel to the floor against the band's resistance. Drive through your front heel to stand, then finish your reps and switch legs.
- 1Your front-leg quad and glute driving you up out of the bottom
- 2The band adding tension as you stand tall
- 3A stable, upright torso through the descent and the rise
Common mistakes
- Letting your front knee cave inward
- Pushing off hard with the rear foot to hop up
- Rounding your back or losing the upright posture
Muscles worked
The band single leg split squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
Kovo programs the band single leg split squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.