2 minutes reading time

Band: Split Squat with Adduction

Intermediate
Equipment
Shoulders
Shoulders
Shoulders
Shoulders
Abs
Abs
Abs
Abs
Upper back
Upper Back
Upper back
Upper Back
Equipment
Bands
Bands
Bands
Bands
Exercise Type
Strength
Mechanics
Isolation
Force Type
Pull (Bilateral)

The Split Squat with Banded Adduction is a single-leg strength exercise that builds lower body power while promoting knee and hip stability. By adding a resistance band around the lead leg's knee, the band pulls inward, encouraging the glutes to engage and resist the valgus force.

This variation is ideal for lifters who struggle with knee tracking or underactive glutes during squats, lunges, or other unilateral movements.

Key Benefits:

  • Builds single-leg strength and stability
  • Encourages glute activation through external valgus resistance
  • Improves knee tracking and alignment
  • Great for warm-ups, prehab, or as a strength accessory
  • Can be adjusted to target quads or glutes based on stance
  1. Anchor a resistance band to a stable object and loop the free end around the knee of your lead leg.
  2. Let the band gently pull your knee inward—don’t resist it completely at first.
  3. Get into a split stance with feet staggered and torso upright or slightly leaned forward.
  4. Engage your glute and push outward against the band to find a neutral knee position.
  5. Lower yourself by bending both knees until the back knee lightly touches the floor under your hip.
  6. Drive through the front foot to return to the top.
  7. Repeat for the desired number of reps, then switch sides.
  • Use this version if you struggle with knee collapse during squats or lunges.
  • For more quad focus: shorten the stance and push through the ball of the front foot.
  • For more glute/hamstring focus: lengthen the stance and push through the heel.
  • Allow a slight forward lean if you’re naturally overextended—it helps load the front leg better.
  • Don’t feel the need to stay fully upright—neutral spine and control matter more than posture.

💪 This variation of the split squat adds a whole new layer of control, strength, and activation. It's not just about power—it's about precision. Add it to your leg day for smarter, stronger movement. 🚀

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