Suspension Squat (Arms Overhead)

Suspension Squat (Arms Overhead)

The Suspension Squat (Arms Overhead) is a compound exercise that targets multiple muscle groups, providing a full-body workout. This exercise primarily emphasizes the lower body muscles, including the quadriceps, hamstrings, and glutes. By engaging these large muscle groups simultaneously, the Suspension Squat helps to improve lower body strength, stability, and overall functional fitness. Additionally, the Arms Overhead variation adds an extra challenge to this movement. By raising your arms overhead and holding onto the suspension straps, you introduce instability and engage your core muscles as you maintain balance throughout the exercise. This variation not only enhances the lower body benefits but also incorporates the shoulders, upper back, and core into the movement. The Suspension Squat (Arms Overhead) can be performed with the use of suspension trainers or TRX bands, which allow for adjustable resistance and added instability. This exercise is suitable for individuals of various fitness levels as it can be modified to suit individual needs and goals. Whether you're a beginner looking to improve strength and stability or an advanced athlete seeking an intense lower body challenge, the Suspension Squat (Arms Overhead) is a versatile exercise that can be incorporated into your workout routine.


  • Stand facing away from the suspension trainer, with your feet shoulder-width apart.
  • Hold the suspension trainer handles with your palms facing forward and your arms fully extended overhead.
  • Engage your core muscles and maintain a tall posture throughout the exercise.
  • Lower your body by bending at the hips and knees, as if sitting back into a chair.
  • Keep your weight in your heels and your knees tracking in line with your toes.
  • Go as low as you can while maintaining good form and control.
  • Push through your heels to stand back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Incorporate proper breathing technique throughout the exercise to maintain stability and control.
  • Engage your core muscles to stabilize your body and maintain good posture during the movement.
  • Focus on squeezing your glutes at the top of the movement to activate your hip muscles and maximize the benefits.
  • Adjust the length of suspension straps to increase or decrease the intensity of the exercise according to your fitness level.
  • Ensure that your arms are fully extended overhead, keeping tension on the suspension straps throughout the entire range of motion.
  • Avoid relying too heavily on the suspension straps for support. Gradually reduce the amount of assistance provided by the straps as you get stronger.
  • Incorporate squats into your regular workout routine to enhance lower body strength, stability, and mobility.
  • Properly warm up your body before attempting the exercise to prevent injury and improve overall performance.
  • Don't rush through the movement. Focus on maintaining control and a slow, controlled pace for maximum muscle activation.
  • Listen to your body and modify the exercise as needed. If you experience any pain or discomfort, consult with a qualified fitness professional.


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