Exercise library · Quads

How to Do Suspended Split Squat

Step-by-step instructions, muscles worked and workouts that use the suspended split squat.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

Quick LeapQuads

Bench SprintQuads

Depth Jump LeapQuads

Side Hop-SprintQuads

Trap Bar DeadliftQuads

Single Leg Push-offQuads

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.