Band Split Squat
A intermediate quadriceps movement targeting the gluteus maximus, using band.
- Targets
- Gluteus Maximus
- Also works
- Adductor Magnus, Soleus
- Equipment
- Band
- Level
- Intermediate
- Start with
- 3 × 10-12, 60s rest
Where this fits in a week
Dietly scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your gluteus maximus is what needs the work, not because it was next on a list.
Get the appMore quadriceps movements
Alternate Heel Touch Side Kick SquatGluteus MaximusBeginnerBody weight
Alternate Sprinter LungeGluteus MaximusBeginnerBody weight
Band Seated Leg ExtensionQuadricepsBeginnerBand
Barbell Bench SquatGluteus MaximusIntermediateBarbell
Barbell Clean-grip Front SquatGluteus MaximusAdvancedBarbell
Barbell Curtsey LungeGluteus MaximusIntermediateBarbell
Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.