Band Single Leg Split Squat

Setup

1. 01Trap the middle of a band under the front foot of a split stance.
2. 02Pull a band end up to each shoulder and hold them there.
3. 03Step the rear foot back far enough that the front shin stays near vertical at the bottom.
4. 04Square the hips forward and brace.

Execution

1. 01Lower straight down by bending both knees.
2. 02Descend until the rear knee hovers just above the floor.
3. 03Drive through the whole front foot to stand back up against the increasing band tension.
4. 04Finish tall without locking the band away from the shoulders.

Checkpoints

• -Front knee tracks over the toes without caving inward.
• -Torso stays upright with a slight forward lean at most.
• -Most of the load stays on the front leg.
• -Band stays pinned under the mid-foot, not the toes.

Common mistakes

• -Pushing off the rear leg instead of driving the front leg.
• -Letting the front heel lift at the bottom.
• -Taking a stance so short the knee shoots far past the toes.
• -Losing the band position at the shoulders mid-set.