TETSUSuspended Split Squat
The Suspended Split Squat is a bodyweight exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Suspended Split Squat
- Stand facing away from a suspension trainer with your feet shoulder-width apart.
- Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
- Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
- Push through your heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common questions
What muscles does the Suspended Split Squat work?
The Suspended Split Squat primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Suspended Split Squat?
None. The Suspended Split Squat uses your body weight only, so you can do it anywhere.
How many sets and reps of the Suspended Split Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Suspended Split Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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