Suspension Single Leg Split Squat

Suspension Single Leg Split Squat

The Suspension Single Leg Split Squat is an advanced lower body exercise that targets the quads, hamstrings, glutes, and core muscles. This exercise is performed using suspension training equipment, such as TRX straps, to maximize stability and challenge your balance. In this exercise, you'll start by facing away from the anchor point, with one leg extended behind you and the other leg positioned in front. Hold onto the suspension straps with your hands for support. As you begin the movement, gently lower your body by bending your front leg, while keeping your back leg elevated off the ground. Aim to descend until your front thigh is parallel to the floor, or as far as your flexibility allows. The Suspension Single Leg Split Squat is a highly effective exercise for building strength and stability in the lower body, as well as improving joint mobility and proprioception. It not only strengthens the major leg muscles, but also targets the smaller stabilizing muscles around the hip and knee joints. To maximize the effectiveness of this exercise, focus on maintaining good posture throughout the movement, engaging your core muscles, and keeping your weight centered over your front heel. Progress the exercise by increasing the depth of your squat or by adding weight, such as dumbbells or kettlebells, to increase the resistance. Remember to perform an equal number of reps on each leg to maintain balanced strength development. Incorporate the Suspension Single Leg Split Squat into your leg workout routine for sculpted legs and enhanced functional fitness!


  • Stand facing away from the suspension trainer.
  • Extend one foot behind you and place the top of your foot into the foot cradle of the suspension trainer.
  • Position your standing leg slightly in front of the midpoint of the anchor point.
  • Hold onto a stable object for balance if necessary.
  • Bend your standing leg and lower your body towards the ground, keeping your knee in line with your toes.
  • Go as low as you can while maintaining good form and control.
  • Push through your heel to return to the starting position.
  • Repeat for the desired number of repetitions and then switch legs.

Tips & Tricks

  • Maintain proper form by keeping your back straight and core engaged during the exercise.
  • Start with a comfortable height for the suspension straps, adjusting them as needed.
  • Focus on a slow and controlled movement, emphasizing the lowering phase (eccentric) to increase muscle activation.
  • Keep your weight primarily on the heel of the front leg to target the glutes and hamstrings.
  • Engage your core and avoid leaning forward or backward to enhance stability and engage the lower body muscles.
  • Incorporate this exercise into your lower body workout routine to improve balance, stability, and overall leg strength.
  • Pay attention to your knee alignment, ensuring that it tracks in line with your toes to prevent knee pain or injury.
  • Gradually increase the intensity of the exercise by using resistance bands or holding dumbbells.
  • Perform the exercise on both legs to maintain balance and symmetry in your lower body strength.
  • Listen to your body and feel free to modify the exercise or reduce the range of motion if you experience any discomfort.


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