Band One Arm Single Leg Split Squat
Learn how to do the Band One Arm Single Leg Split Squat with proper form and technique. This band exercise primarily targets your Quads, with secondary emphasis on Glutes, Hamstrings.
How to Do the Band One Arm Single Leg Split Squat
Follow these steps to perform the Band One Arm Single Leg Split Squat with correct form:
- 1Stand with your feet hip-width apart and place a resistance band around your ankles.
- 2Extend one leg forward and rest the top of your foot on a bench or step behind you.
- 3Hold onto a support with one hand for balance.
- 4Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
- 5Push through your heel to return to the starting position.
- 6Repeat for the desired number of repetitions, then switch legs.
Band One Arm Single Leg Split Squat Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- band
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Band One Arm Single Leg Split Squat?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Band One Arm Single Leg Split Squat work?
The Band One Arm Single Leg Split Squat primarily targets your Quads. Secondary muscles worked include Glutes, Hamstrings. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Band One Arm Single Leg Split Squat?
The Band One Arm Single Leg Split Squat requires band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Band One Arm Single Leg Split Squat with proper form?
Start by Stand with your feet hip-width apart and place a resistance band around your ankles. Extend one leg forward and rest the top of your foot on a bench or step behind you. Hold onto a support with one hand for balance. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Band One Arm Single Leg Split Squat?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Band One Arm Single Leg Split Squat?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Band One Arm Single Leg Split Squat best for?
The Band One Arm Single Leg Split Squat fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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