Moves/Split Squat Band Pull Aparts

Split Squat Band Pull Aparts

ID: 397

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Exercise Types:
Lower Squat, Lower Step
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Mid Short Band
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Take air in at the top, brace, descend; exhale on the way up through the sticking point.
  2. 2. Engage the core before initiating any movement.
  3. 3. Rebound out of the bottom with hip drive, not by leaning the chest forward.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.