Resistance band split squats

Resistance Band Split Squats is an effective exercise for strengthening thighs , glutes and core muscles . This variation of the split squat adds extra resistance with a band, increasing the challenge for both balance and stability. Resistance band split squats are an excellent way to improve functional strength in the lower body.

Correct Execution and Technique

Follow these steps to perform resistance band split squats with proper technique:

  1. Place the center of the resistance band under the front foot and hold the ends of the band in your hands, or place them on your shoulders.
  2. Stand in a split position with one leg in front and one leg behind. Keep your core tight and your back straight.
  3. Lower your hips in a controlled manner towards the floor by bending your knees, until the back knee is close to the floor.
  4. Push through the heel of the front leg to rise back up to the starting position.

Perform the movement slowly and controlled, making sure to keep the weight on the heel of the front leg throughout the exercise.

Video: Resistance Band Split Squats Demonstration

Watch this video for a visual demonstration of proper technique for resistance band split squats:

Common Errors

To ensure correct technique and avoid injury, be aware of the following common mistakes:

  • Knee position: Avoid the front knee going too far forward past the toes. Keep the knee stable and straight over the ankle.
  • Back Arches: Make sure to keep your back straight and your core engaged throughout the movement to protect your lower back.
  • Insufficient depth of movement: Lower your body so far that the back knee almost touches the floor to optimally activate the muscles.

Modifications and Variations

Adapt resistance band split squats to your level with these modifications:

  • Simpler variation: Use a lighter resistance band for less resistance.
  • Advanced variation: Use a heavier resistance band, or hold a dumbbell in each hand for extra strain.
  • Bulgarian Split Squat: For an added challenge, place the back foot on a bench to isolate the front leg even more.

Repetitions and Sets

To get the most out of resistance band split squats, try the following sets and reps:

  • Beginners: Perform 3 sets of 8-10 repetitions per leg with a lighter resistance band.
  • Advanced: Perform 4 sets of 12-15 repetitions per leg, and use a heavier band or add extra weight.

Breathing technique

Breathe in when you lower your body into the split position, and breathe out when you push yourself back up to standing. Correct breathing technique helps you maintain control and stability throughout the exercise.

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