Resistance band split squats

Resistance Band Split Squats are an excellent exercise that strengthens the quadriceps , glutes , and hamstrings while improving balance and core stability. The resistance band adds extra intensity, making the exercise ideal for increasing muscle activation and challenging the lower body effectively.

Correct form and technique

How to Perform Resistance Band Split Squats Correctly:

  1. Place a resistance band under the front foot and hold the other end in your hands near your shoulders or overhead.
  2. Stand with your feet in a split position, with one leg in front and the other behind.
  3. Bend both knees and lower your body down until the back knee is close to the floor and the front thigh is parallel to the floor.
  4. Push through the heel of the front leg to return to the starting position.
  5. Repeat for the desired number of repetitions and then switch legs.

Watch this video for a visual demonstration of proper technique for Resistance Band Split Squats.

Common errors

Avoid these mistakes to maximize the effectiveness of the exercise and reduce the risk of injury:

  • Improper foot placement: Make sure there is enough distance between the feet to maintain balance.
  • Collapsing knees: Keep the front knee in line with the toes to protect the joints.
  • Lack of control: Perform the movement slowly and with control to avoid using momentum.

Modifications and Variations

Adapt Resistance Band Split Squats to your level or goal:

  • Beginner: Perform the exercise without a resistance band to focus on balance and proper form.
  • Advanced: Use a thicker resistance band or hold a weight in your hands for extra challenge.
  • Pulse variation: Add small pulses at the bottom of the movement for increased muscle tension.

Reps and sets

Aim for 3 sets of 10-12 repetitions on each leg. Increase the resistance or the number of repetitions as you get stronger.

Breathing

Inhale as you lower your body down and exhale as you push up to the starting position. Steady breathing helps maintain control and focus throughout the exercise.

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