5 Best Band One-arm Single-leg Split Squat Alternatives

The Band One Arm Single Leg Split Squat is done standing with a band.

Original Exercise: Band One Arm Single Leg Split Squat

Band One Arm Single Leg Split SquatPlay demonstration
Primary muscle
Quads
Equipment
Band
Difficulty
Intermediate
Type
Compound

Secondary muscles: Glutes, Hamstrings

How to perform Band One Arm Single Leg Split Squat
  1. Stand with your feet hip-width apart and place a resistance band around your ankles.
  2. Extend one leg forward and rest the top of your foot on a bench or step behind you.
  3. Hold onto a support with one hand for balance.
  4. Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
  5. Push through your heel to return to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.
Filter Band One Arm Single Leg Split Squat alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Why You Might Need a Band One Arm Single Leg Split Squat Alternative

You might substitute this exercise for several reasons: band availability, shoulder or wrist pain from the one-arm hold, poor balance, or to change loading emphasis. Some lifters need lower knee stress; others want a movement that allows greater external load. Substitutes let you alter the knee-extensor moment and hip extension demand to target the quads differently. For example, a weighted step-up reduces forward trunk lean and shifts force through the ankle and knee; cue a tall chest and push through the heel to maintain quad emphasis. Choose alternatives that respect your injury history and training phase.

Band One Arm Single Leg Split Squat FAQ

What muscles does Band One Arm Single Leg Split Squat work?

It primarily targets the quadriceps through knee extension while the glute medius and glute maximus stabilize the hip. The core and hip flexors also fire to maintain upright posture and resist rotation when you hold the band with one arm.

What is the best bodyweight alternative to Band One Arm Single Leg Split Squat?

The Bulgarian split squat is the top bodyweight option: place your rear foot on a bench and lower until the front thigh is near parallel. Cue driving through the front heel with an upright torso to emphasize the quads and maintain balance.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.