Suspended Split Squat

Suspended Split Squat

The Suspended Split Squat is a challenging lower body exercise that targets your quadriceps, glutes, hamstrings, and calves. This compound movement is performed using suspension straps or TRX bands, which adds an element of instability to the exercise, engaging your core and increasing overall body control. During this exercise, one foot is suspended behind you while the other foot remains firmly planted on the ground in a split stance. The suspended leg is responsible for stabilizing your body as you lower yourself into a squatting position, while the grounded leg works to push you back up to the starting position. This alternating split stance allows for greater focus on each leg individually, helping to correct muscle imbalances and enhance overall lower body strength. The Suspended Split Squat also places less stress on your back and knees compared to traditional squats, making it a great option for individuals with lower back or knee issues. Additionally, it improves your balance, stability, and coordination, which are essential for everyday activities and sports performance. To maximize the benefits of this exercise, it is important to maintain proper form throughout the movement. Start with lighter resistance and gradually increase the difficulty as you become more comfortable with the exercise. Remember to engage your core, keep your chest up, and avoid letting your front knee extend past your toes to prevent unnecessary strain. Whether you're training at home or in the gym, the Suspended Split Squat is a versatile exercise that will help you build strength, stability, and power in your lower body.


  • Start by standing facing away from a suspension trainer, with one foot securely placed in the foot cradle.
  • Extend the other leg straight out in front of you, keeping it slightly off the ground.
  • Maintain a tall posture with your chest lifted and shoulders back.
  • Engage your core and slowly lower your body down into a lunge position.
  • Lower your back knee towards the ground until it is parallel to the floor or slightly above.
  • Press through the heel of your front foot and drive your body back up to the starting position.
  • Repeat for the desired number of repetitions, then switch sides and perform the exercise with the other leg.
  • Keep a controlled and steady pace throughout the exercise to maintain proper form and maximize effectiveness.
  • Focus on using the muscles of your front leg, particularly your quadriceps, hamstrings, and glutes, to perform the movement.

Tips & Tricks

  • Ensure proper form by maintaining a straight back and keeping your front knee aligned with your ankle.
  • Engage your core throughout the exercise to maintain balance and stability.
  • Start with a lighter load or use only your body weight until you have mastered the movement.
  • Focus on lowering yourself slowly and with control to engage your muscles fully.
  • Remember to breathe steadily throughout the exercise to maximize oxygen flow.
  • Alternate legs evenly to work both sides of your body equally.
  • Gradually increase the load or difficulty as you get stronger and more comfortable with the exercise.
  • Listen to your body and take breaks when needed to prevent overexertion or injury.
  • Incorporate stretching before and after the exercise to improve flexibility and prevent muscle tightness.
  • Stay consistent with your workouts to see long-term progress and improvements in strength and stability.


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