Legs · Resistance Band
Band Split Squat
How to do the band 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
- Squat
- Mechanic
- Compound
How to do it
Stand in a staggered stance with one foot forward and the other back, standing on a resistance band and holding the ends at your shoulders. Lower straight down until your front thigh is at least parallel, keeping the band taut, then drive through your front heel to return to standing.
- 1Push through the front mid-foot and feel your quad engage as you extend
- 2your knee
- 3Keep your chest up and drop straight down; you should feel the work through your front hip and thigh
- 4Constant band tension keeping the load on through the full range
Common mistakes
- Don't feel pain or strain in unrelated areas; adjust your load or range
- if you do
- Don't let your front knee collapse inward or your heel lift; keep your spine neutral throughout
- Don't use momentum or rush through the reps - quality trumps quantity
Muscles worked
The band split squat 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 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.