Single Arm Banded Bulgarian Split Squat

Also known as: one arm band bulgarian split squat, banded bulgarian split squat single arm

In SetGrip: Banded Bulgarian Split Squat (Single Arm)

Secondary muscles
Glutes, Hamstrings
Body part
Upper Legs
Position
Standing
Laterality
Unilateral (one leg at a time)
Category
Strength

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One hand on a support removes the wobble from the banded rear-foot-elevated split squat, letting you sink deeper and take each leg closer to failure than the freestanding Banded Bulgarian Split Squat allows. Choose it when balance, not leg strength, is what usually ends your sets.

How to do the Single Arm Banded Bulgarian Split Squat

  1. Stand with your feet hip-width apart and place a resistance band around your ankles.
  2. Extend one leg forward and rest the top of your foot on a bench or step behind you.
  3. Hold onto a support with one hand for balance.
  4. Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
  5. Push through your heel to return to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.

Tip: Keep most of the weight in the front foot and think of pushing the floor away rather than standing up.

Muscles worked

Primary

Quads · Legs

The front quad controls the descent and drives you back up, and it takes an especially heavy load on split squats where the stance is fixed.

Secondary

  • Glutes — The glute of the front leg extends the hip, and leaning the torso forward slightly with a longer stride shifts more work onto it.
  • Hamstrings — The hamstrings of the front leg assist the glutes in hip extension and control the knee on the way down.

Common mistakes

  • Front knee caving inward — the knee should track over the second toe; if it drops in, widen the stance slightly and push the knee out.
  • Stepping too short — a short stride pushes the knee far past the toes and shifts everything onto the quad and knee; lengthen the step so the shin stays fairly upright.
  • Leaning forward and rounding — keep the torso tall and the chest up, and let the back knee drop straight down rather than reaching forward.
  • Pushing off the back foot — drive back up through the front heel; the back leg is just there for balance.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–6 per side2–3 min
Muscle growth3–4 × 6–12 per side90–120 s
Endurance2–3 × 12–20 per side60 s

Lunges and split squats go after squats or deadlifts as the main single leg movement, or first on a lighter day. Superset them with a Romanian deadlift using the same dumbbells for a complete lower body pair.

Variations and alternatives

Similar exercises

Without resistance band

Easier and harder

Frequently asked questions

What muscles does the Single Arm Banded Bulgarian Split Squat work?

The Single Arm Banded Bulgarian Split Squat primarily works the quads. It also involves the glutes and hamstrings, which assist the movement and stabilise the joints.

Is the Single Arm Banded Bulgarian Split Squat good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Banded Bulgarian Split Squat with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Single Arm Banded Bulgarian Split Squat?

If you cannot do the Single Arm Banded Bulgarian Split Squat, try the Barbell Bulgarian Split Squat, the Dumbbell Bulgarian Split Squat or the Smith Machine Bulgarian Split Squat. Each of them trains the quads through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Single Arm Banded Bulgarian Split Squat, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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