Suspended Split Squat
The Suspended Split Squat is a intermediate compound movement that activates 6 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abductors and adductors and calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Suspended Split Squat
- 1
Suspend your straps so the handles are 18-30 inches from the floor.
- 2
Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and your chest up, with your knee slightly bent. This will be your starting position.
- 3
Descend by flexing the knee and hips, lowering yourself to the ground. Keep your weight on the heel of your foot and maintain your posture throughout the exercise.
- 4
At the bottom of the movement, reverse the motion, extending through the hip and knee to return to the starting position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Suspended Split Squat work?
The Suspended Split Squat primarily works the Quadriceps. Secondary muscles include the Abductors, Adductors, Calves, Glutes, Hamstrings, which assist during the movement.
Is the Suspended Split Squat good for beginners?
The Suspended Split Squat is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Suspended Split Squat?
You need other to perform the Suspended Split Squat. Most commercial gyms will have this available.
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