Suspension Split Squat: How-to, Tips & More
The Suspension Split Squat is a intermediate compound exercise for your quads. You do it with suspension trainer, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Suspension Split Squat
- Face away from the anchor and put one foot in the strap behind you.
- Lower until your front thigh is near parallel.
- Keep your front knee over your foot.
- Drive up, then switch legs after the set.
Suspension Split Squat tips
- The strap moves, so go slowly at first.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Suspension trainer
Type
Compound
Suspension Split Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Thruster
Barbell
Bodyweight Bulgarian Split Squat
Bodyweight
Bodyweight Forward Lunge
Bodyweight
Frequently asked questions
What muscles does the Suspension Split Squat work?
The Suspension Split Squat mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Suspension Split Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Suspension Split Squat?
You need suspension trainer.
Add Suspension Split Squat to your program
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