Exercise guide
Suspender Single Leg Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Suspender Single Leg Squat is a powerful unilateral movement that builds lower body strength and stability by using a suspension trainer to assist with balance and depth. It primarily targets the quadriceps and glutes while improving hip mobility and core control.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension trainer to mid-length and stand facing the anchor point.
- Grasp the handles with a neutral grip, elbows slightly bent, and center your weight on one foot.
- Lift the non-working leg off the floor, extending it slightly forward to clear the ground.
How to do it
- Inhale and lower your hips back and down in a controlled manner, keeping the working heel glued to the floor.
- Descend as deep as your mobility allows, using the handles for balance and minimal assistance.
- Exhale and drive through the mid-foot of the standing leg to return to the starting position.
- Perform all reps on one side before switching to the other to maintain consistent tension.
Form checklist
- Keep the working knee aligned with your second and third toes.
- Maintain an upright torso and avoid excessive rounding of the lower back.
- Ensure the non-working leg remains elevated throughout the entire set.
- Use your arms for balance only, avoiding the urge to pull yourself up with your upper body.
Pro tips
- Focus on 'tri-pod foot' stability—distribute weight evenly between your heel, big toe, and pinky toe.
- Slow down the eccentric (lowering) phase to 3 seconds to maximize muscle fiber recruitment and control.
Make it harder
- Hold a pause at the bottom of the squat for 2 seconds to eliminate momentum.
- Reduce the assistance by holding the straps with only two fingers on each hand.
Frequently asked
- What muscles does the suspender single leg squat work?
- The suspender single leg 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 single leg squat?
- The suspender single leg squat uses suspension trainer.
- Is the suspender single leg squat good for beginners?
- The suspender single leg squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
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- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps