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Suspended Split Squat

Suspended Split Squat is an intermediate compound exercise that mainly works your quads, with help from your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings.

💪 Quads🏋️ Other📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Suspended Split Squat: starting position
Starting position
Suspended Split Squat: end position
End position

How to do the 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.

Muscles worked

Primary: QuadsSecondary: Abductors (outer hips)Secondary: Adductors (inner thighs)Secondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Suspended Split Squat alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the suspended split squat work?

It mainly works your quads; your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings assist.

How many sets and reps of suspended split squat should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the suspended split squat good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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