Suspension Single Leg Split Squat (self assisted)

Suspension Single Leg Split Squat (self assisted)

The Suspension Single Leg Split Squat (self-assisted) is a challenging lower body exercise that targets your quads, hamstrings, glutes, and overall balance. This particular variation of the split squat utilizes suspension straps, also known as TRX straps, which provide added instability and intensity to the movement. To perform the Suspension Single Leg Split Squat (self-assisted), you'll need a set of suspension straps anchored securely to a stable structure, such as a door frame or a pull-up bar. Begin by adjusting the straps to an appropriate length so that they are fully extended. Grab both handles and face away from the anchor point. Next, lift one leg off the ground and extend it forward, while maintaining a slight bend in your knee. The other leg will serve as the support leg during the exercise. Slowly lower your body down by bending the knee of your support leg, keeping your chest up and your core engaged. Aim to bring your back knee down towards the floor, stopping before it touches. As you descend, keep the majority of your weight on your support leg and use the straps to assist you in maintaining balance. The straps should be taut throughout the movement, helping you stabilize. Push through your heel, engage your glutes and quadriceps, and return to the starting position by extending your support leg. Perform the desired number of reps before switching to the other leg. The Suspension Single Leg Split Squat (self-assisted) is a fantastic exercise for targeting each leg individually, correcting imbalances, and developing stability. It also engages your core and activates your stabilizer muscles, improving coordination and overall athleticism. Incorporate this exercise into your routine to challenge yourself and further enhance your lower body strength and stability.


  • Start by setting up a suspension trainer at a suitable height, ensuring that it is securely anchored.
  • Stand facing away from the suspension trainer and place one foot into the foot cradle.
  • Position yourself into a split stance with the suspended leg behind you, maintaining a slight forward lean in your upper body.
  • Engage your core and maintain a tall posture throughout the exercise.
  • Lower your body by flexing the knee and hip of your front leg, while keeping your back leg straight.
  • Descend until your front thigh is approximately parallel to the ground, while maintaining stability and control.
  • Pause briefly at the bottom position and then exhale as you extend your knee and hip to return to the starting position.
  • Repeat for the desired number of repetitions and then switch to the other leg.

Tips & Tricks

  • Focus on maintaining proper form and balance throughout the movement.
  • Engage your core muscles to help stabilize your body during the exercise.
  • Start with a self-assisted version of the exercise if you're a beginner or have weak lower body strength.
  • Gradually increase the difficulty by reducing self-assistance over time.
  • Keep your chest lifted and shoulders relaxed to avoid unnecessary tension.
  • Control your descent, ensuring a controlled and steady movement.
  • Apply equal pressure on both legs to target both sides of your lower body.
  • Maintain a slow and controlled pace to maximize muscle activation and minimize the risk of injury.
  • Experiment with different foot positions to target different muscles in your legs and glutes.
  • Ensure that the suspension straps are properly secured and adjusted to your desired height.


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