Exercise guide · Intermediate · Compound

Band One Arm Single Leg Split Squat: How to Do It & Muscles Worked

The band one arm single leg split squat is a lower body exercise that targets the quadriceps, with secondary emphasis on the glutes and hamstrings. It involves performing a split squat on one leg with the rear foot elevated and a resistance band around the ankles, challenging balance and unilateral strength.

Primary muscles
Quads
Secondary muscles
Hamstrings , Glutes
Equipment
Band
Level · type
Intermediate · Compound
Demonstration of the band one arm single leg split squat
Front view: muscles worked by the band one arm single leg split squat. Primary: quads. Secondary: hamstrings and glutes.
Back view: muscles worked by the band one arm single leg split squat. Primary: quads. Secondary: hamstrings and glutes.
Primary Secondary

How to do the band one arm single leg split squat

  1. Step 1: Stand with your feet hip-width apart and place a resistance band around your ankles.
  2. Step 2: Extend one leg forward and rest the top of your foot on a bench or step behind you.
  3. Step 3: Hold onto a support with one hand for balance.
  4. Step 4: Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
  5. Step 5: Push through your heel to return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch legs.

Sets, reps and programming

Suggested sets, reps and rest for the band one arm single leg split squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band One Arm Single Leg Split Squat alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.