Band One Arm Single Leg Split Squat

Setup

1. 01Anchor one end of a band under the front foot and grip the other end in the opposite-side hand.
2. 02Place the rear foot on a bench or box behind you.
3. 03Set the front foot far enough forward that the knee tracks over the toes at the bottom.
4. 04Stand tall with the band handle held at the side under tension.

Execution

1. 01Lower straight down by bending the front knee, keeping the torso tall.
2. 02Descend until the rear knee approaches the floor.
3. 03Resist the band's one-sided pull so the shoulders and hips stay square.
4. 04Drive through the front foot to stand, keeping band tension smooth.

Checkpoints

• -The front knee tracks over the toes without caving inward.
• -Hips and shoulders stay square despite the one-arm load.
• -Most of the work stays on the front leg, not pushed off the rear foot.

Common mistakes

• -Twisting toward the loaded hand as fatigue sets in.
• -Standing too close so the front heel lifts at the bottom.
• -Bouncing the rear knee off the floor.
• -Letting the band go slack at the top of each rep.