Suspended Split Squat
Trains the Quads.
- Equipment
- A suspension trainer
- Mechanic
- Compound
- Force
- Push
- Level
- Intermediate
How to do it
- Set a suspension trainer so the foot cradle hangs at about knee height.
- Stand facing away and place one foot in the cradle behind you.
- Hop the standing foot forward until you are in a comfortable split stance.
- Brace your stomach and lower by bending the front knee, letting the rear leg travel back.
- Go down until the front thigh is about parallel with the floor, keeping the torso upright.
- Drive back up through the front foot, then finish the side before swapping.
Common mistakes
- Standing too close to the anchor. The rear foot swings, so a short stance means the strap pulls you backward at the bottom; a step further forward settles it.
- Letting the hips rotate toward the suspended side. The rear leg hanging free is what makes this harder than a bench-supported split squat, and holding the hips square is most of the extra work.
- Bouncing at the bottom. The strap gives, so a bounce comes back unevenly and usually at the knee.
- Adding load before the balance is settled. Bodyweight on an unstable rear foot is already a meaningful demand, and dumbbells make the recovery from a wobble much harder.