Strength

Band Split Squat

The Band Split Squat strengthens thighs, glutes, and hips. It enhances stability by using a resistance band and is suitable for basic training and injury rehabilitation.
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Band Split Squat instructions
Step-by-step instructions
1
Stand up straight with a resistance band secure under your feet, and wide enough to maintain tension.
2
Hold the other end of the band with both hands in front of your chest.
3
Step forward with one foot, keeping the other foot in its original position.
4
Lower your body by bending the knee of the stance leg until your front thigh is parallel to the floor.
5
Push up through your front leg to rise back to the starting position, maintaining tension on the band. Repeat for the desired number of reps before switching legs.
Stand up straight with a resistance band secure under your feet, and wide enough to maintain tension.
Hold the other end of the band with both hands in front of your chest.
Step forward with one foot, keeping the other foot in its original position.
Lower your body by bending the knee of the stance leg until your front thigh is parallel to the floor.
Push up through your front leg to rise back to the starting position, maintaining tension on the band. Repeat for the desired number of reps before switching legs.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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