Suspended split squat

The suspended split squat is a single-leg squat variation performed with the rear leg in a suspension strap system. This allows the rear leg to move slightly more naturally than it would be able to on a bench. The exercise targets the quads, hamstring, and glute muscles on the front leg, but also taxes and stretches the quads on the rear leg.


  1. Builds strength and muscle in the quads, glutes, and hamstrings
  2. Builds active flexibility in the quads and hip flexors
  3. Can alter tempo or add pauses to make more difficult
  4. If balance is a challenge, exercise is still effective holding onto something for support

Suspended split squat Images


Suspended split squat Instructions

Suspended split squat muscle diagram
  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.