Suspender Side Squat

Muscles worked

Setup

1. Stand facing the anchor point with feet in a very wide stance, toes pointing forward.
2. Hold the handles with a neutral grip (palms facing each other) and elbows slightly bent.
3. Step back until there is slight tension in the straps while standing upright.

How to do it

1. Inhale and shift your weight to one side, hinging at the hip and bending the knee while keeping the opposite leg perfectly straight.
2. Lower your hips as deep as your mobility allows, keeping your chest up and using the handles for balance.
3. Exhale and drive through the heel of the working leg to return to the wide standing start position.
4. Maintain a controlled tempo, taking roughly two seconds to lower and two seconds to rise.

Form checklist

• Keep the heel of the working foot firmly planted on the ground throughout the rep.
• Ensure the knee of the bending leg tracks in line with the toes, preventing it from caving inward.
• Keep the non-working leg completely straight with the foot flat on the floor.
• Maintain a neutral spine and a 'proud' chest to avoid rounding the upper back.

Pro tips

• Focus on 'sitting back' into the hip of the working side to maximize glute and hamstring recruitment.
• Use the handles primarily for balance; try to minimize the amount of 'pull' from your arms to keep the load on your legs.
• At the bottom of the movement, ensure your weight is centered over the mid-foot and heel of the working leg.

Make it harder

• Add a 3-second isometric hold at the bottom of each repetition to increase time under tension.
• Slow the eccentric (lowering) phase to 4 seconds to challenge stability and muscle control.

Frequently asked

What muscles does the suspender side squat work?

The suspender side squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the suspender side squat?

The suspender side squat uses suspension trainer.

Is the suspender side squat good for beginners?

The suspender side 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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