Legs · Resistance Band
Band Single Leg Split Squat with the Ring
How to do the band single leg split squat with the ring, 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
- Squat
- Mechanic
- Compound
How to do it
Stand on a resistance band and hold the ends at your shoulders, then set your rear foot in the ring behind you. Push your hips back and bend the front knee to lower until the front thigh is near parallel, then drive through the front heel to stand against the band tension.
- 1Feel the quad, glute, and hamstring of the front leg working
- 2Use the ring for balance, not to pull yourself up
- 3Keep tension in the band as you stand tall
Common mistakes
- Avoid letting the front knee collapse inward
- Don't use momentum or lean on the ring for the lift
- Avoid rounding your back; hinge slightly to sit back
Muscles worked
The band single leg split squat with the ring mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the band single leg split squat with the ring 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.