Band split squat

The band split squat is a band movement targeting the quads, glutes, and hamstrings. It can be performed either for time or reps, and is often included as part of a fat-loss or athleticism-focused circuit workout. Leaning back places more emphasis on the glutes and hamstrings, while standing straight up targets the quads.


  1. Builds strength and muscular endurance in the quads, glutes, and hamstrings
  2. Works core strength to maintain position and keep a neutral spine
  3. Demands flexibility and mobility of the hip flexors
  4. A more difficult progression of the bodyweight bouncing lunge or spilt squat
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Band split squat Images


Band split squat Instructions

Band split squat muscle diagram