Quads exercise · body weight
Suspended Split Squat
The suspended split squat is a bodyweight exercise that targets the quads, with the glutes, hamstrings and calves assisting.
- Target muscle
- Quads
- Also works
- Glutes, hamstrings, calves
- Equipment
- Body weight
- Body part
- Upper legs
How to do the suspended split squat
- Stand facing away from a suspension trainer with your feet shoulder-width apart.
- Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
- Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
- Push through your heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the quads. The glutes, hamstrings and calves work as secondary muscles. See all quad exercises or every bodyweight exercise.
