Suspension Trainer Split Squat
A stationary split squat with both feet on the floor 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
- Lunge
- Modality
- Strength
- Difficulty
- Beginner
- 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.
- Place one foot forward and the other behind with the rear heel raised.
Do the rep
- Bend both knees to lower the rear knee toward the floor while keeping the front heel down.
- Push through the front foot to return to the starting stance, then complete the set on that side.
What counts as a rep
A rep counts when the body lowers and rises with both feet in place and the front heel down; count each side.
One rep counts when the body lowers and rises with both feet in place and the front heel down; count each side.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Lower straight down.
- Move at a steady speed.
- Use a steeper body angle when the reps get easy.
Common mistakes
Shifting onto the rear leg
What you seeThe front foot loses pressure as the hips move backward.
FixKeep pressure through the front foot and use the handles for balance.
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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