Split Squat (Resistance Band)
How to do it
Loop a resistance band under the front foot, hold the ends at shoulder height, and set the rear foot behind you in a fixed staggered stance. Lower straight down until the rear knee nears the floor, then drive through the front foot to rise without stepping. Keep the pelvis square and front knee aligned, complete the set, and repeat on the other side.
Setup
Stand on the middle of the band with the front foot and hold both ends evenly at the shoulders. Set the rear foot behind you, keep both feet planted, hips square, torso tall, and enough band tension to remain controlled.
Where you should feel it
Primarily through the front-leg quad and glute with band tension increasing toward standing, while the hamstrings and calves assist and the core and hip stabilizers control the pelvis.
When to use it
Use for portable unilateral leg activation and higher-repetition split-squat work. Perform 12-20 smooth reps per side with the stance fixed.