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.
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.
How to Do Suspended Split Squat
- 1Setup
Face away from the TRX or gym rings. Place the top of one foot into a stirrup or ring, extending that leg behind you.
- 2Setup
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.
- 3
Inhale and slowly lower your body by bending your front knee and hip, allowing your back knee to drop towards the floor.
- 4
Descend until your front thigh is parallel to the floor, keeping your chest up and front knee tracking over your mid-foot.
- 5
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.
Variations
Band Split Squat
Enhance your lower body strength and stability with the Band Split Squat. Target glutes and quads while improving balance and muscle endurance.
Resistance Band Split Squat
Perform resistance band split squats to build powerful legs and glutes. This unilateral exercise challenges balance and strengthens quads, glutes, and
Dumbbell Split Squat
Strengthen your quads, glutes, and hamstrings with the Dumbbell Split Squat. This unilateral exercise improves leg strength, balance, and stability
Barbell Side Split Squat
Master the Barbell Side Split Squat to build powerful quads, glutes, and inner thighs.
Related Exercises
Bodyweight Squat
Master the bodyweight squat for stronger legs and glutes. This fundamental exercise builds lower body strength, improves mobility, and enhances overall
Bulgarian Split Squat with Chair
Master the Bulgarian Split Squat, a powerful unilateral leg exercise targeting quads and glutes, enhancing strength and balance.
Bodyweight Overhead Squat
Master the bodyweight overhead squat to build full-body stability, strengthen your core, glutes, and quads.
One Leg Quarter Squat
Perform a one-leg quarter squat to build strength and stability in your quads and glutes. This bodyweight exercise improves balance and single-leg power.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Suspended Split Squat in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free