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All exercises

Suspended split squat

Advanced

Suspended split squat is a compound bodyweight exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand facing away from a suspension trainer with your feet shoulder-width apart.
  2. 2Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
  3. 3Bend 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. 4Push through your heel to return to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch legs.

What to do instead

  • Barbell split squatBarbell
  • Barbell side split squatBarbell
  • Barbell single leg split squatBarbell
  • Dumbbell single leg split squatDumbbell
  • Split squatsBodyweight

Easier variations

  • Barbell side split squatBarbell
  • Barbell split squatBarbell
Logged today · 1 min restSuspended split squat

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