Suspended Split Squat
How to do the Suspended Split Squat
- 1
Suspend your straps so the handles are 18-30 inches from the floor.
- 2
Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and your chest up, with your knee slightly bent. This will be your starting position.
- 3
Descend by flexing the knee and hips, lowering yourself to the ground. Keep your weight on the heel of your foot and maintain your posture throughout the exercise.
- 4
At the bottom of the movement, reverse the motion, extending through the hip and knee to return to the starting position.
How to program the Suspended Split Squat
Sets and reps
As a compound movement, the Suspended Split Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Suspended Split Squat is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Suspended Split Squat work?
The Suspended Split Squat primarily targets the Quadriceps. It also recruits the Abductors, Adductors, Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Suspended Split Squat?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Suspended Split Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
