Spanish Split Squat (Band)
Trains the quadriceps, with help from the hamstrings and glutes. You need a resistance band. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Spanish Split Squat (Band)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Spanish Split Squat (Band) trains
Technique
How to do the Spanish Split Squat (Band)
- Loop a resistance band around a sturdy post at knee height and step into it so it sits behind your front knee. Step back into a split stance with the band pulling your front knee forward.
- Hold your hands together in front of your chest and keep your torso upright.
- Bend both knees to lower straight down until your front thigh is about parallel to the floor, letting the band hold your front shin upright.
- Push through your front foot to stand back up. Repeat for the desired number of repetitions, then switch legs.
Form cues
Getting it right
- Lean back into the band; it lets your front shin stay vertical so your quads do the work.
- Keep your torso upright and avoid tipping forward.
- Set the band tension before you start so it holds you without dragging you off balance.
- Inhale as you lower and exhale as you stand.
Substitutes
Swap Spanish Split Squat (Band) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Spanish Split Squat (Band) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.