How to perform Band Split Squat with proper form
Setup:
- Equipment: Use a resistance band and a sturdy anchor point.
- Positioning the Band: Secure one end of the band to the anchor and hold the other end in your hand. Step back to create tension in the band while standing upright.
Execution:
- Foot Placement: Stand with one foot forward and the other foot behind you, resting on the toes of the back foot.
- Engage Core: Keep your core tight and maintain a neutral spine.
- Lowering Phase: Bend your front knee to lower your body, keeping the knee aligned over the ankle. The back knee should move towards the floor without touching it.
- Depth: Go as low as comfortable while maintaining form, ideally until the front thigh is parallel to the ground.
- Returning Phase: Press through the front heel to rise back to the starting position.
Tips:
- Alignment: Ensure proper knee alignment; do not let the knee collapse inward.
- Breathing: Inhale while lowering, exhale while rising.
- Control: Move slowly and controlled to maximize tension in the muscles and reduce injury risk.
Common Mistakes:
- Allowing the front knee to extend past the toes.
- Leaning forward excessively.
- Not engaging the core, which can lead to back strain.
Progressions:
- Increase band resistance or change foot positioning for difficulty.
Following this guide will help you perform the Band Split Squat with proper form, maximizing benefits and minimizing injury risk.
Exercises

Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back

Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest