Legs · Resistance Band
Band Single Leg Split Squat with Low Box
How to do the band single leg split squat with low box, 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
Stand on a resistance band with your front foot and hold the handles at shoulder height, then set up in a split stance with your rear foot resting on a low box behind you. Lower straight down by bending your front knee until your front thigh is roughly parallel to the floor, keeping your chest tall. Drive through your front heel against the band tension to stand back up, finishing all reps before switching legs.
- 1The front-leg quad and glute driving up against the band tension
- 2A stretch through the front of the rear hip as you descend
- 3Your front knee tracking over your toes with a tall chest
Common mistakes
- Letting the front knee cave inward
- Pushing off the rear foot instead of loading the front leg
- Letting the band snap you up instead of controlling the rise
Muscles worked
The band single leg split squat with low box 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
- Hip FlexorsMinor
Kovo programs the band single leg split squat with low box 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.