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
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes