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Suspension Trainer Split Squat
A unilateral lunge variation performed with the rear foot elevated in suspension straps, targeting the quads and glutes to build strength and stability.
About Exercise
Equipment
Suspension Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
4/10Gastrocnemius
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust the suspension straps to mid-calf height. Stand facing away from the anchor point and place the top of one foot into the foot cradles.
- Stand on your front leg with your torso upright and core braced.
- Lower your hips by bending the front knee, allowing the rear knee to travel toward the floor.
- Descend until your front thigh is parallel to the ground.
- Drive through the front foot to extend the leg and return to the starting position.
Coaching Tips
Form Cues
- Chest up
- Front knee over toes
- Drive through heel
- Maintain balance
Breathing
Inhale as you lower into the squat, exhale as you drive back up.
Tempo
3-1-1
Range of Motion
Lower until the front thigh is parallel to the floor and the rear knee is just above the ground.
Safety
Safety Notes
- Ensure the suspension trainer is securely anchored.
- Maintain a stable front foot position.
Spotting
Self-spot by holding onto a stable object if balance is compromised.
Common Mistakes
- Front knee caving inward
- Excessive forward lean
- Hyperextending the lower back
- Rushing the movement
When to Avoid
- Acute knee injuries
- Lower back pain
- Hip instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for depth
Build Up First
- Master basic bodyweight squat
- Familiarity with unilateral balance
Also known as
TRX Split Squat, Suspension Bulgarian Split Squat, Rear Foot Elevated Suspension Lunge, TRX Bulgarian Split Squat
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