Suspension Trainer Single-Leg Squat
A one-leg squat with a bent free leg and help from suspension handles.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Squat
- Modality
- Strength
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Hang the trainer from a fixed overhead bar or post rated to hold your body weight. Check the anchor and straps before use.
- Face the trainer anchor and hold both handles with light strap tension.
- Stand on one foot and keep the free knee bent with its foot clear of the floor.
Do the rep
- Bend the support hip and knee to lower to a depth you can control.
- Use the handles for help as needed and push through the support foot to stand, then complete the set on that side.
What counts as a rep
A rep counts when the support leg lowers and returns to standing while the free foot stays clear of the floor; count each side.
One rep counts when the support leg lowers and returns to standing while the free foot stays clear of the floor; count each side.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Keep the support knee over the foot.
- Move at a steady speed.
- Use a steeper body angle when the reps get easy.
Common mistakes
Letting the support knee move inward
What you seeThe knee moves inside the line of the foot.
FixUse more help from the handles and reduce the depth.
Control keeps the work in the intended movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the anchor, straps or foot cradles move or slip.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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