Banded Split Squat

Split squat with a band under the front foot.

• Compound
• banda
• Beginner

How to do it

• Stand on the band with the front foot and hold the ends at the chest or shoulders
• Weight shared between both feet and the front knee tracking over the foot
• Lower the back knee toward the floor without touching and drive through the front heel

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Taking steps and losing the fixed position
• Using a band so strong that you cannot lower fully

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Core / abs

Alternatives

• Goblet Split Squat
• Goblet Squat
• Bulgarian Split Squat