Suspended Split Squat

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

Role	Muscles
Primary	quads
Secondary	abductors, adductors, calves, glutes, hamstrings
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Easier than the Suspended Split Squat

Same movement pattern, lower entry difficulty — work up from here.

Alternate Leg Diagonal Bound beginner · Bodyweight Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell

Harder than the Suspended Split Squat

Power Jerk expert · Barbell Overhead Squat expert · Barbell Reverse Band Power Squat expert · Barbell

Superset the Suspended Split Squat with

Opposing hamstrings work — alternate sets without extra rest.

Platform Hamstring Slides hamstrings Seated Band Hamstring Curl hamstrings Alternating Hang Clean hamstrings Double Kettlebell Alternating Hang Clean hamstrings

Common questions

What muscles does the Suspended Split Squat work?

The Suspended Split Squat primarily works the quads, with the abductors, adductors, calves, glutes, and hamstrings as secondary movers. Box Squat with Chains, Squat with Plate Movers, and Alternate Leg Diagonal Bound train the same muscle, across 9 equipment types.

What equipment do you need for the Suspended Split Squat?

The Right Equipment. Without the right equipment, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Suspended Split Squat suitable for beginners?

It is rated intermediate. Start with Alternate Leg Diagonal Bound, Barbell Squat, and Barbell Walking Lunge and work up.

Where should the Suspended Split Squat go in a workout?

Early — the Suspended Split Squat is compound, working 6 muscle groups, so run it first or second while you are fresh, then superset Platform Hamstring Slides and Seated Band Hamstring Curl later.

Similar exercises

Box Squat with Chains Barbell Squat with Plate Movers Barbell Alternate Leg Diagonal Bound Bodyweight Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell