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Suspended Split Squat

AdvancedStrengthTier T3

You face away from a suspension strap, plant your front foot, and rest the top of your back foot in the strap handle. You bend your front knee to lower your body. Then you push back up.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing in a split stance, her rear foot's instep resting inside a suspended handle behind her, front knee only slightly bent.

    Step 1 of 3

    Facing away from the suspension anchor, plant your front foot on the floor and place your rear foot's instep into the handle behind you. Keep your head looking forward, your chest up, and your front knee only slightly bent.

  2. The same woman, now lower to the ground, her front knee and hip bent and her weight through her front heel, rear foot still in the suspended handle behind her.

    Step 2 of 3

    Descend by flexing your front knee and hip, lowering your body toward the floor while keeping your weight on your front heel and your posture upright.

  3. A woman standing in a split stance, her rear foot's instep resting inside a suspended handle behind her, front knee only slightly bent.

    Step 3 of 3

    Facing away from the suspension anchor, plant your front foot on the floor and place your rear foot's instep into the handle behind you. Keep your head looking forward, your chest up, and your front knee only slightly bent.

Breathing

  • Breathe naturally throughout the descent and press.

Safety Information

Anchor the suspension straps securely to a fixed overhead point rated for bodyweight training and set the handle 18 to 30 inches from the floor before starting. Keep your head looking forward and your chest up with only a slight bend in the front knee at the top of the stance, and keep your weight through the heel of the front foot throughout the descent. Stop if you feel pain in the front knee, hip or lower back, or if you cannot control the suspended rear foot without losing your balance, since maintaining your posture throughout is the exercise's own central form requirement. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.