How to do the Banded Split Squat
- Pin the center of the band under your front foot and hold its ends at shoulder height.
- Set a split stance and lower by bending both knees.
- Press up evenly while keeping the band secure under your foot.
Common mistakes
- Setting the band under only the edge of the front foot.
- Pulling with the arms to make the last part of the rep easier.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Split Squat · Bodyweight
- Dumbbell Reverse Lunge · Dumbbells
- Reverse Lunge · Bodyweight
Frequently asked questions
What muscles does the Banded Split Squat work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors, core.
How many reps should I do for the Banded Split Squat?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Banded Split Squat?
Compare the setup and equipment for these alternatives: Split Squat, Dumbbell Reverse Lunge, Reverse Lunge.