Suspension Squat

Suspension Squat

The Suspension Squat is a challenging and effective lower body exercise that targets your quadriceps, hamstrings, glutes, and even your core muscles. This exercise is performed using suspension training equipment, which allows you to engage your muscles in a unique way by using your body weight as resistance. The Suspension Squat not only helps to build strength and stability in your lower body but also activates your stabilizer muscles, enhancing overall balance and coordination. What sets the Suspension Squat apart from traditional squats is the added element of instability due to the suspension straps. This instability forces your muscles to work harder to maintain balance and control, resulting in a more intense and efficient workout. By adjusting the length of the straps, you can modify the difficulty level of the exercise to suit your fitness level and progress over time. Including the Suspension Squat in your workout routine can have various benefits. It can help increase lower body strength, which is crucial for activities like running, jumping, or simply moving with ease in day-to-day life. Additionally, this exercise can help improve your mobility, flexibility, and joint stability. Adding the Suspension Squat to your leg day routine will undoubtedly challenge you and help you achieve the sculpted lower body you desire. Remember, proper form and technique are essential to prevent injury and maximize results. Always maintain control throughout the exercise, keeping your core engaged, and focusing on a full range of motion. Experiment with different foot positions, such as wider or narrower stances, to target different muscle groups. Consider adding the Suspension Squat to your workout regimen to take your lower body training to new heights!


  • Stand facing the suspension trainer with your feet shoulder-width apart.
  • Hold the handles of the suspension trainer in your hands with your arms fully extended in front of you.
  • Lower your body down into a squat position, ensuring that your knees are directly above your ankles.
  • Keep your back straight and your chest lifted throughout the exercise.
  • Push through your heels to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with proper form and technique to maximize the benefits and reduce the risk of injury.
  • Engage your core muscles to help stabilize your body throughout the exercise.
  • Control your movements by lowering your body slowly and pushing yourself back up using your leg muscles.
  • Focus on breathing properly by inhaling before you lower your body and exhaling as you push yourself back up.
  • Vary your foot placement to target different muscles. For example, a wider stance can engage more of your glutes and inner thighs.
  • Gradually increase the difficulty by adjusting the angle of the suspension straps or progressing to single leg squats.
  • Incorporate variations like pulsing or holding at the bottom of the squat to add intensity and challenge your muscles in different ways.
  • Use appropriate resistance level on the suspension straps to create the right amount of challenge for your fitness level.
  • Perform the exercise at a controlled pace rather than rushing through the movement to maintain proper form and muscle activation.
  • Combine suspension squats with other lower body exercises for a well-rounded leg and glute workout.


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