Suspended Split Squat
Suspended Split Squat is a intermediate-level compound in the strength category that primarily works the quads. It also recruits the abductors, adductors, calves, glutes and hamstrings. It is performed with other equipment.
How to do it
- 1Suspend your straps so the handles are 18-30 inches from the floor.
- 2Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and your chest up, with your knee slightly bent. This will be your starting position.
- 3Descend by flexing the knee and hips, lowering yourself to the ground. Keep your weight on the heel of your foot and maintain your posture throughout the exercise.
- 4At the bottom of the movement, reverse the motion, extending through the hip and knee to return to the starting position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.