---
title: "Band Spanish Split Squat"
description: "Stand in a split stance with your left leg forward and the other leg behind you, facing sturdy equipment."
locale: en
slug: band-spanish-split-squat
url: "https://hi.fitness/exercises/band-spanish-split-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Core","Glutes","Hamstrings"]
equipment: ["Resistance band"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/711ee103-band-spanish-split-squat.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Band Spanish Split Squat

Stand in a split stance with your left leg forward and the other leg behind you, facing sturdy equipment.

## How to do it

1. Stand in a split stance with your left leg forward and the other leg behind you, facing sturdy equipment. Loop a resistance band around your left leg, just under the knee, and anchor it in front of you at knee level.
2. Hold your hands together in front of your chest and keep your torso upright.
3. Lower your body straight down by bending both knees until your left thigh is parallel to the floor.
4. Push through the heel of your left foot to return to the starting position. Repeat for the desired repetitions, switch legs, and repeat.

## Form tips

- Keep your torso upright and avoid leaning forward during the movement.
- Drive through the heel of your front foot for better glute and quad engagement.
- Adjust the band tension before starting to ensure proper resistance.

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