Suspended Single Leg Squat
The Suspended Single Leg Squat primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Erector Spinae, Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Biceps Femoris (Long Head), External Obliques, Gastrocnemius (Medial), Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Rectus Abdominis, Rhomboids, Trapezius (Middle). It is a suspension compound exercise at intermediate difficulty.
The Suspended Single Leg Squat is a intermediate compound exercise performed with suspension, following a squat movement pattern. It primarily targets the Gluteus Maximus, Rectus Femoris, with secondary engagement of the Adductor Magnus, Erector Spinae, Gluteus Maximus, Rectus Femoris, Soleus. As a unilateral push, each side is trained independently for balanced development.
A suspension compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Erector Spinae, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
The Gluteus Maximus, and Rectus Femoris are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, Erector Spinae, Gluteus Maximus, Rectus Femoris, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), External Obliques, Gastrocnemius (Medial), and 6 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Middle) (back)
How to Perform
Preparation
- Grasp suspension handles and momentarily step back until arms are extended forward and straight.
- While keeping arms straight and shoulders back, step forward so body reclines back behind suspension handles.
- Position body and legs straight at desired angle hanging from handles with arms straight.
- Balance on one leg with opposite leg extended forward off of ground.
Execution
- Squat down as far as possible while keeping leg elevated off of floor.
- Keep supporting knee pointed same direction as foot supporting.
- Raise body back, up to original position until knee and hip of supporting leg is straight.
- Repeat and continue with opposite leg.
Comments
- Supporting knee should point same direction as foot throughout movement.
- Dismounting can be achieved by placing elevated leg down and walking backward until body is upright.
- This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings.
- Also known as Suspended Pistol Squat.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus, Rectus Femoris) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.