Suspension Single Leg Squat

Suspension Single Leg Squat

The Suspension Single Leg Squat is an advanced lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. This challenging exercise requires the use of suspension straps, which adds an element of instability, making this exercise not only great for building strength, but also for improving balance and coordination. By performing the Single Leg Squat on suspension straps, you are required to stabilize your body throughout the movement, engaging your core and smaller stabilizer muscles in addition to the major muscle groups. This exercise is highly effective at working your legs and enhancing overall lower body strength. The Suspension Single Leg Squat can be modified to accommodate different fitness levels. Beginners can start by using a shallow range of motion and gradually progress to a deeper squat position as they gain strength and stability. Advanced individuals can challenge themselves by performing the exercise with added weight or by increasing the tempo and intensity. Incorporating the Suspension Single Leg Squat into your workout routine can help improve your performance in sports, build functional strength, and increase overall lower body power. However, it is crucial to focus on maintaining proper form and alignment throughout the movement to prevent injuries. Remember to always listen to your body and adjust the exercise intensity and progression based on your own capabilities.


  • Start by attaching the suspension trainer to a stable object at approximately waist height.
  • Stand facing away from the anchor point with your feet shoulder-width apart.
  • Extend one leg in front of you and lift it off the ground, keeping it straight.
  • Bend your standing leg and push your hips back, lowering your body into a squat position.
  • Lower your body down until your standing leg forms a 90-degree angle at the knee.
  • Push through your heel and return to the starting position, keeping your core engaged throughout the movement.
  • Repeat the exercise for the desired number of repetitions on one leg before switching to the other leg.

Tips & Tricks

  • Maintain proper form and body alignment throughout the exercise.
  • Engage your core muscles to stabilize your body and maintain balance.
  • Start with a partial range of motion and gradually increase it as you become more comfortable and confident.
  • Keep the tension in the suspension straps at all times to challenge your muscles and create resistance.
  • Focus on using the muscles of your standing leg to perform the movement, rather than relying on momentum.
  • Control the speed of the exercise to prevent injury and maximize muscle activation.
  • Incorporate variations such as adding weights or performing explosive jumps to continuously challenge your muscles.
  • Ensure you have a stable anchor point for the suspension straps to avoid any accidents.
  • Consult a professional trainer to assess your form and technique to ensure you are performing the exercise correctly.
  • Support your body weight with your foot and maintain a slight forward lean to target the glutes and hamstrings effectively.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine