Suspender Squat

Muscles worked

Setup

1. Adjust the suspension straps to mid-length and stand facing the anchor point.
2. Grasp the handles with a neutral grip (palms facing each other) and keep your elbows slightly bent by your ribs.
3. Position your feet shoulder-width apart with toes pointed slightly outward.
4. Step back until there is light tension in the straps and your arms are extended in front of you.

How to do it

1. Inhale and initiate the movement by hinging at the hips and bending your knees, lowering your glutes toward the floor.
2. Descend until your thighs are at least parallel to the ground, keeping your chest upright and using the straps for balance.
3. Exhale and drive through your heels to return to a standing position, fully extending your hips.
4. Maintain a controlled tempo, taking 2 seconds to lower and 2 seconds to rise.

Form checklist

• Keep your weight distributed through your heels and mid-foot, not your toes.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain a 'proud chest' and neutral spine throughout the entire range of motion.
• Avoid using your arms to pull yourself up; the straps should only provide balance and stability.

Pro tips

• Focus on 'sitting back' into the squat more than you would in a free-standing squat to increase glute recruitment.
• Use the assistance of the straps to explore a deeper range of motion (below parallel) to improve hip mobility over time.

Make it harder

• Perform a 'Suspension Squat Jump' by explosively driving upward and leaving the ground at the top of the rep.
• Transition to a 'Suspension Assisted Pistol Squat' by lifting one leg off the floor and squatting on a single limb.

Frequently asked

What muscles does the suspender squat work?

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

What equipment do you need for the suspender squat?

The suspender squat uses suspension trainer.

Is the suspender squat good for beginners?

The suspender squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• 90 To 90Beginner · abs, glutes, obliques, and quadriceps