Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
BeginnerCompoundResistance band
Band One Arm Single Leg Split Squat
Quads · Upper Legs
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 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.
Muscles worked
Primary
Quads
glutes
Secondary
gluteshamstrings
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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