How to do the Suspended Split Squat
Suspended Split Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Suspended Split Squat demonstration · © GymiaFit
Suspended Split Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Suspended Split Squat step by step
- 1Stand facing away from a suspension trainer with your feet shoulder-width apart.
- 2Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
- 3Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
- 4Push through your heel to return to the starting position.
- 5Repeat for the desired number of repetitions, then switch legs.
Suspended Split Squat — questions
What muscles does the Suspended Split Squat work?
The Suspended Split Squat primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Suspended Split Squat?
None — the Suspended Split Squat uses your bodyweight only, so it works at home with nothing but floor space.
Is the Suspended Split Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Suspended Split Squat?
Quads (bodyweight Squat), Sissy Squat, Split Squats train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Suspended Split Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.