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Resistance Band Dumbbell Split Squat

  • Intermediate
  • Resistance Bands · Dumbbell · Plyometric Jump Box · Bench · Deck Step
  • Hamstrings · Quadriceps · Glutes

Setup instructions

1) Attach a loop resistance band to a low anchor point.

2) Place a stool/bench/chair on the floor opposite the anchor - a couple metres in front.

3) Put your left leg through and rest it on the crease of your knee. Face towards the anchor and take a few steps back. The band should be slightly stretched. If not, then move back further.

4) Grab a weight and hold it close to your chest - elbows tucked in.

5) Place your right leg behind you and rest it on the platform. This foot should be in contact with it at all times. You won't move from this position.

6) Stand tall with a slight bend in the knees. Keep the chest up, core and glutes tight.

Note: You can rest your rear foot flat or with an elevated heel. A flat foot can make it easier to balance - it's preference.

Perform instructions

1) Bend both knees so your left knee is slightly above a 90 degree angle and your right is lower near the ground - the left knee shouldn’t track over the toe and the right should be pointing to the ground.

2) Press into your left heel and drive back to the starting position.

3) Repeat.

Anatomy