Suspended Split Squat
Suspended Split Squat is a resistance exercise – strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Gluteus medius, Hamstring, Abdominals
- Exercise type
- Resistance exercise – strength
Exercise technique
- Strap height
Use a short strap setting that does not raise the foot unnecessarily.
- Rear placement
Face away from the apparatus and put one foot in the rear loop.
- Front base
Place the supporting foot firmly in a balanced position.
- Torso
Stand upright with your hips facing forward.
- Lower
Bend your front knee and hip to descend.
- Strap control
Minimize sideways swing of the rear foot.
- Rise
Push through your front leg to return to starting height.
Key technique points
- Test the strap anchor before loading it.
- Do not wrap the rear foot loop around your ankle.
- Track your front knee with your foot.
- Do not hang backward into the strap through your hips.
- Do not rush and increase swing in the free support.
- Plant your foot securely before switching sides.
Common mistakes
High strap
The rear hip position is strained unnecessarily.
Sideways swing
Pelvic and front-knee alignment changes.
Pushing through the strap
Load on the working front leg decreases.
Front foot too close
The lowering path becomes cramped.
Leaving the loop loose
Rear-foot support becomes unreliable.
Unbalanced exit
The support base is lost when leaving the strap.
Frequently asked questions
Suspended Split Squat: why is “High strap” a mistake?
The rear hip position is strained unnecessarily.
Suspended Split Squat: why is “Sideways swing” a mistake?
Pelvic and front-knee alignment changes.
Suspended Split Squat: why is “Pushing through the strap” a mistake?
Load on the working front leg decreases.
Suspended Split Squat: why is “Front foot too close” a mistake?
The lowering path becomes cramped.
Suspended Split Squat: why is “Leaving the loop loose” a mistake?
Rear-foot support becomes unreliable.
Suspended Split Squat: why is “Unbalanced exit” a mistake?
The support base is lost when leaving the strap.
What should I focus on when doing Suspended Split Squat?
Test the strap anchor before loading it. Do not wrap the rear foot loop around your ankle. Track your front knee with your foot. Do not hang backward into the strap through your hips. Do not rush and increase swing in the free support. Plant your foot securely before switching sides.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.