Suspended Single Leg Split Squat
The Suspended Single Leg Split Squat primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Biceps Femoris (Long Head), External Obliques, Gastrocnemius (Medial), Gluteus Medius, Gluteus Minimus, Quadratus Lumborum. It is a suspension compound exercise at intermediate difficulty.
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, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- 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)
Instructions
- Preparation: Grasp one or both suspension trainer handle(s) in lower position. Step and face away from suspension trainers. Balance on one leg while raising foot from behind and slipping single foot in loop(s). Release handle with hand and position leg back so it is supported behind body by suspension trainer. Place hands on hips and maintain balance throughout exercise. Execution: Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg. Comments: Keep torso upright during squat;flexible hip flexorsare important. Forward knee should point same direction as foot throughout movement. Exercise can be dismounted by lifting suspended rear foot from loop, allowing it to fall back while placing foot on floor. A training partner can assist with positioning of loop around rear foot.
Alternative Exercises
Get this data via the REST API or MCP Server.