Band Split Squat Over Band

Pro Tip

If your knees feel uncomfortable during this movement, try using a mat or towel, or try lowering yourself more slowly.

How To

Stand in a lunge position with your feet shoulder-width apart.
Place one foot over the middle of a band and outstretch your other leg behind you so that your back knee makes contact with the ground.
Grip one end of the band in each hand with your palms facing each other and your upper arms parallel to the floor.
Exhale and push your front foot into the floor to extend both legs without allowing your feet to leave the floor.
Continue until your front leg is fully extended, while preventing your arms from assisting with the movement.
Inhale and lower your body by bending your legs, returning to the starting position.
After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Quads

Muscles spanning the front of your thigh.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Equipment

Handle Band

These bands are usually the easiest to grip. If none are available, you can use a loop band instead.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Band Squat Over Band

Band Squat Twist

Band Split Squat Over Band

Alternatives

Exercises that target the same primary muscle groups with different equipment