Suspended Split Squat
Unlike a bench, the strap lets the rear foot swing, so the front leg has to control side-to-side drift as well as press you back up.
How to do Suspended Split Squat
- Stand facing away from a suspension trainer with your feet shoulder-width apart.
- Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
- 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.
- Push through your heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Suspended Split Squat Sets and Reps by Goal
Strength
4 sets of 6-8 reps per leg holding dumbbells, 2 minutes rest between legs, with a 1-second pause at the bottom of each rep.
Hypertrophy
3-4 sets of 10-12 reps per leg with a 3-second descent, 90 seconds rest after both legs are done.
Endurance
3 sets of 15-20 bodyweight reps per leg with 60 seconds rest, keeping the strap quiet and the tempo even throughout.
Common Suspended Split Squat Mistakes
Standing too close to the anchor, which forces the front knee far past the toes and jams the rear hip.
Step forward until the front shin can stay close to vertical at the bottom and the rear knee drops straight down under the hip.
Fighting the swinging strap with the front foot, so the set becomes ankle wobble instead of leg work.
Press the rear foot gently back into the cradle to create steady tension, and fix your eyes on one point on the wall ahead.
Dipping only a few inches because balance, not strength, is the limiting factor.
Hold a rack upright with one hand for the first few sets and lower until the rear knee is a couple of inches from the floor.
Easier and Harder Than Suspended Split Squat
Swap Suspended Split Squat For
Suspended Split Squat — Frequently Asked Questions
How do you do the Suspended Split Squat?
Stand facing away from a suspension trainer with your feet shoulder-width apart. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer. 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Suspended Split Squat work?
The Suspended Split Squat primarily targets the quads. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Suspended Split Squat should I do?
For muscle growth: 3-4 sets of 10-12 reps per leg with a 3-second descent, 90 seconds rest after both legs are done. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Suspended Split Squat good for beginners?
Yes. The Suspended Split Squat is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Suspended Split Squat?
Try the Barbell Clean And Press, Squat On Bosu Ball or the Band Single Leg Split Squat. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
