Suspension Trainer Squat
A two-leg squat with 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
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- 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 with the feet about shoulder-width apart and the heels on the floor.
Do the rep
- Bend the hips and knees to lower between the feet while using the handles for balance.
- Push through both feet to stand tall.
What counts as a rep
A rep counts when the body lowers to a controlled depth and returns to standing with both heels down.
One rep counts when the body lowers to a controlled depth and returns to standing with both heels down.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Keep the straps under light tension.
- Move at a steady speed.
- Use a steeper body angle when the reps get easy.
Common mistakes
Hanging from the handles
What you seeThe body leans back and the arms carry most of the weight.
FixBring the hips over the feet and use only the help needed to control the squat.
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.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app