Suspended Split Squat

A variation of the traditional split squat, this exercise involves one leg being elevated behind you, suspended using a gym ring or TRX.

IntermediateThighs Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Suspended Split Squat

Compound

Band Split Squat

Thighs · Gluteus Maximus · Band

Intermediate

Compound

Resistance Band Split Squat

Thighs · Gluteus Maximus · Resistance Band

Intermediate

Compound

Dumbbell Split Squat

Thighs · Gluteus Maximus · Dumbbell

Intermediate

Compound

Barbell Side Split Squat

Thighs · Gluteus Maximus · Barbell

Intermediate

Description

A variation of the traditional split squat, this exercise involves one leg being elevated behind you, suspended using a gym ring or TRX. This requires and develops greater balance and stability.

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How to do Suspended Split Squat

01
Setup
Face away from the TRX or gym rings. Place the top of one foot into a stirrup or ring, extending that leg behind you.
02
Setup
Position your front foot about 2-3 feet in front of the suspended foot, ensuring your feet are hip-width apart for balance. Maintain an upright torso and engaged core.
03
Inhale and slowly lower your body by bending your front knee and hip, allowing your back knee to drop towards the floor.
04
Descend until your front thigh is parallel to the floor, keeping your chest up and front knee tracking over your mid-foot.
05
Exhale and drive through your front heel, extending your knee and hip to powerfully return to the starting position.

Tips

Focus on maintaining an upright torso throughout the movement to emphasize the quadriceps and glutes effectively.
Control the descent of each repetition; avoid dropping quickly to maximize time under tension and improve stability.
Drive through the heel of your front foot when ascending to enhance glute and hamstring activation.
Keep your core tight and braced to prevent excessive arching or rounding of the lower back.

Common mistakes

Allowing the front knee to collapse inward: Actively push your front knee slightly outward to align it with your second toe throughout the movement.
Leaning too far forward with the torso: Keep your chest up and torso upright to distribute the load correctly and protect your lower back.
Not achieving sufficient depth: Increase your range of motion by lowering until your front thigh is parallel to the floor, as long as it's pain-free.

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Questions

What muscles does Suspended Split Squat work?

Suspended Split Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Suspended Split Squat good for beginners?

Suspended Split Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Suspended Split Squat?

You need Body weight to perform Suspended Split Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Suspended Split Squat?

Focus on maintaining an upright torso throughout the movement to emphasize the quadriceps and glutes effectively. Control the descent of each repetition; avoid dropping quickly to maximize time under tension and improve stability. Drive through the heel of your front foot when ascending to enhance glute and hamstring activation. Keep your core tight and braced to prevent excessive arching or rounding of the lower back.

What are common mistakes when doing Suspended Split Squat?

Allowing the front knee to collapse inward: Actively push your front knee slightly outward to align it with your second toe throughout the movement. Leaning too far forward with the torso: Keep your chest up and torso upright to distribute the load correctly and protect your lower back. Not achieving sufficient depth: Increase your range of motion by lowering until your front thigh is parallel to the floor, as long as it's pain-free.