The suspended split squat is a lower body exercise that targets the quads, with secondary emphasis on the glutes, hamstrings, and calves. It is performed using body weight and a suspension trainer, requiring balance, strength, and coordination.
Also Works
GlutesHamstringsCalves
How to Perform
1
Stand facing away from a suspension trainer with your feet shoulder-width apart.
2
Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
3
Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
4
Push through your heel to return to the starting position.
5
Repeat for the desired number of repetitions, then switch legs.
Pro Tips
•Keep most of your weight on the front foot; the rear foot in the strap is for balance, not support.
•Lower straight down until your front thigh is parallel to the floor, keeping your torso upright.
•Drive through the front heel to stand back up, squeezing the glute at the top.
Common Mistakes
•Leaning too far forward, which overloads the lower back and reduces glute activation.
•Standing too close to the anchor point, which doesn't allow enough range of motion.
•Letting the front knee cave inward during the descent, indicating weak hip stabilizers.