Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBands
- MechanicsCompound
- Force TypePush (Unilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Adductors, Calves, Glutes, Hamstrings
Quads
Split Squat with Banded Adduction Overview
The split squat with banded adduction is a variation of the split squat and an exercise used to strengthen the muscles of the leg.
Some people may refer to the split squat as the static lunge as it looks very similar to the lunge, but you keep the rear foot back and engaged during your entire set of repetitions.
The split squat with banded adduction provides an external cue for your glutes to fire during the movement. This can be especially helpful if you notice your glutes are underactive during leg exercises.
The split squat is an excellent exercise for those looking to build single leg strength, and as a lunge variation can be a foundational exercise to include within your workout program. This particular variation can be used as both an accessory exercise and/or a prehab warm up during your leg training days.
Split Squat with Banded Adduction Instructions
- Attach a band to a rack, loop one end around your knee, and allow it to pull you into a valgus position (not excessively, just slightly).
- Push out against the band to engage the glute and keep yourself in a more neutral position.
- Set up in a split stance position with your hands by your side looking straight ahead.
- Descend by flexing both knees simultaneously and continue until the back knee touches the ground directly beneath the hip.
- Drive through the front foot and extend the knee as you return to the starting position.
- Repeat for the desired number of repetitions.
Split Squat with Banded Adduction Tips
- Use this variation if you have trouble keeping the knees in a stable position during any squatting or single leg movement.
- If you want to emphasize the quads during the split squat, focus on taking a slightly smaller split stance and drive up through the ball of the foot.
- If you want to emphasize the glutes and hamstrings during the split squat, focus on taking a slightly larger split stance and drive up through the heel of the foot.
- If you’re an overextended athlete then you may find it more beneficial to allow for slightly more torso lean throughout the drill as this will help to keep your neutral and load the front leg more effectively.
- You don’t need to feel like you have to be completely upright as you complete the movement. On the contrary, you should have a slight forward lean and focus on keeping your lumbar spine neutral.
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