Exercise guide
Suspended Split Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This unilateral exercise builds exceptional lower body strength and stability by challenging your balance and forcing the lead leg to handle the entire load. It effectively targets the quads and glutes while improving hip mobility and core control through the unstable nature of the suspension trainer.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension trainer so the foot cradles are at mid-calf height.
- Stand facing away from the anchor point and place the top of one foot securely into both foot cradles.
- Hop forward with your standing leg until you are in a comfortable split stance, ensuring your hips remain square to the front.
- Maintain a tall posture with your core engaged and hands held in front of your chest for balance.
How to do it
- Inhale as you slowly lower your hips toward the floor by bending your front knee, allowing the suspended leg to drift back naturally.
- Descend until your front thigh is roughly parallel to the floor, keeping your front knee aligned over your mid-foot.
- Exhale and drive through the heel of your front foot to return to the starting position.
- Perform all reps on one leg before switching to the other side, maintaining a controlled 2-1-2 tempo.
Form checklist
- Keep your chest up and avoid excessive forward leaning.
- Ensure the front knee tracks in line with your second toe and does not cave inward.
- Keep your weight distributed primarily through the heel and mid-foot of the front leg.
- Maintain a tight core to prevent your lower back from arching as the back leg extends.
Pro tips
- To maximize glute recruitment, lean your torso slightly forward while keeping a flat back; for more quad emphasis, stay perfectly upright.
- Focus on 'pushing the floor away' with your front foot rather than pulling yourself up with the suspended leg.
Make it harder
- Hold a pair of dumbbells at your sides or a kettlebell in a goblet position to increase the load.
- Add a small explosive hop at the top of the movement to incorporate plyometric power.
Frequently asked
- What muscles does the suspended split squat work?
- The suspended split squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the suspended split squat?
- The suspended split squat uses suspension trainer.
- Is the suspended split squat good for beginners?
- The suspended split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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