10 Best Band One-arm Single-leg Split Squat Alternatives for Home

The Band One Arm Single Leg Split Squat is done standing with a band. Ranked closest by our scoring: the Suspended Split Squat, Split Squats and the Squat To Overhead Reach With Twist.

Updated Ranked by our 12-factor similarity model How it works

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.
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Ranked Band One Arm Single Leg Split Squat Alternatives

10 substitutes, ranked by how closely each one matches the Band One Arm Single Leg Split Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Suspended Split SquatPlay demonstration

    1. Suspended Split Squat

    90% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the quads with bodyweight alone.

    How to perform this exercise
    1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
    2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
    3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
    4. Push through your heel to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: split squat, the same as the Band One Arm Single Leg Split Squat
    • Primary muscle: quads, the same as the Band One Arm Single Leg Split Squat
    • Equipment: a suspension trainer, not a band
    • Body position: standing, the same as the Band One Arm Single Leg Split Squat
  2. Split SquatsPlay demonstration

    2. Split Squats

    88% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with one foot and place it about two feet in front of the other foot.
    3. Lower your body by bending your knees and hips, keeping your back straight.
    4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
    5. Pause for a moment, then push through your front heel to return to the starting position.
    6. Repeat for the desired number of repetitions, then switch legs and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: split squat, the same as the Band One Arm Single Leg Split Squat
    • Primary muscle: quads, the same as the Band One Arm Single Leg Split Squat
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band One Arm Single Leg Split Squat
  3. Curtsey SquatPlay demonstration

    3. Curtsey Squat

    73% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the glutes rather than the quads.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
    3. Bend both knees as if you were curtsying, lowering your body towards the ground.
    4. Keep your torso upright and your weight on your front foot.
    5. Push through your front foot to return to the starting position.
    6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band One Arm Single Leg Split Squat
  4. Single Leg Squat (Pistol) MalePlay demonstration

    4. Single Leg Squat (Pistol) Male

    73% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and arms extended in front of you.
    2. Lift your right foot off the ground and extend it forward.
    3. Slowly lower your body down by bending your left knee and pushing your hips back.
    4. Keep your chest up and your back straight as you lower yourself down.
    5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
    6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
    7. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band One Arm Single Leg Split Squat
  5. One Leg SquatPlay demonstration

    5. One Leg Squat

    73% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Extend one leg forward, keeping it off the ground.
    3. Bend your standing leg and lower your body down as if sitting back into a chair.
    4. Keep your chest up and your back straight.
    5. Push through your heel to return to the starting position.
    6. Repeat with the other leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band One Arm Single Leg Split Squat
    • Balance: harder to stay steady on than the Band One Arm Single Leg Split Squat
  6. Squat To Overhead Reach With TwistPlay demonstration

    6. Squat To Overhead Reach With Twist

    72% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
    4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
    5. Continue alternating sides with each squat repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Band One Arm Single Leg Split Squat
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band One Arm Single Leg Split Squat
  7. Squat To Overhead ReachPlay demonstration

    7. Squat To Overhead Reach

    70% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body down into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
    4. Return to the starting position by lowering your arms and bending your knees to squat down again.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, the same as the Band One Arm Single Leg Split Squat
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band One Arm Single Leg Split Squat
    • Balance: easier to stay steady on than the Band One Arm Single Leg Split Squat
  8. Bodyweight Squat

    8. Bodyweight Squat

    67% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, the same as the Band One Arm Single Leg Split Squat
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band One Arm Single Leg Split Squat
    • Balance: easier to stay steady on than the Band One Arm Single Leg Split Squat
  9. Semi Squat JumpPlay demonstration

    9. Semi Squat Jump

    66% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
    4. Land softly on the balls of your feet and immediately go into the next repetition.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Band One Arm Single Leg Split Squat
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band One Arm Single Leg Split Squat
    • Balance: easier to stay steady on than the Band One Arm Single Leg Split Squat
  10. Freehand Jump Squat

    10. Freehand Jump Squat

    63% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Cross your arms over your chest.
    2. With your head up and your back straight, position your feet at shoulder width.
    3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
    4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
    5. When you touch the floor again, immediately squat down and jump again.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Band One Arm Single Leg Split Squat
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band One Arm Single Leg Split Squat
    • Balance: easier to stay steady on than the Band One Arm Single Leg Split Squat

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.

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