Suspension Trainer Split Squat
A split squat with your rear foot resting in a suspension trainer strap. The unstable rear support forces the front leg to do the work and stretches the rear hip flexor.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Gluteus Medius
- Hamstrings
- Hip Flexors
- Sets
- 3
- Reps
- 8–12 per leg
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Set the suspension trainer foot cradles 18-30 inches from the floor. Face away from the anchor, place the top of your rear foot in the cradle and plant your front foot about two feet ahead, chest up.
Brace your core and bend the front knee to lower straight down.
Let the rear foot drift back in the strap as you descend.
Lower until the front thigh is about parallel and the rear knee is near the floor.
Drive through the front heel to stand, drawing the rear foot back under control.
Complete all reps, then switch legs.
Breathing: Inhale as you lower, exhale as you drive up.
Coaching tips
Front leg does the work
Stay tall
Control the strap
Common mistakes
Pushing down into the strap with the rear leg
Front knee caving inward
Leaning forward to balance
Front foot too close to the anchor
Safety notes
Check the anchor point and strap length before starting.
Hold a support with one hand until you are comfortable with the balance demand.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.