Suspended Split Squat
An intermediate compound strength exercise that works the quads.
Starting position
End position
How to Do Suspended Split Squat
- Suspend your straps so the handles are 18-30 inches from the floor.
- Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and your chest up, with your knee slightly bent. This will be your starting position.
- Descend by flexing the knee and hips, lowering yourself to the ground. Keep your weight on the heel of your foot and maintain your posture throughout the exercise.
- At the bottom of the movement, reverse the motion, extending through the hip and knee to return to the starting position.
Muscles Worked
Alternatives to Suspended Split Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Smith Single-Leg Split Squat
A beginner compound strength exercise that works the quads, using a machine.
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2
Barbell Side Split Squat
A beginner compound strength exercise that works the quads, using a barbell.
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3
Split Squat with Dumbbells
A beginner compound strength exercise that works the quads, using dumbbells.
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4
Squat with Plate Movers
An intermediate compound strength exercise that works the quads, using a barbell.
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5
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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6
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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7
Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
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8
Lying Machine Squat
An intermediate compound strength exercise that works the quads, using a machine.
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9
Smith Machine Pistol Squat
An intermediate compound strength exercise that works the quads, using a machine.
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10
Weighted Jump Squat
An intermediate compound strength exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do suspended split squat work?
Suspended Split Squat primarily works the quads. The glutes, inner thighs, calves and hamstrings assist as secondary muscles.
What equipment do I need for suspended split squat?
The source dataset does not record equipment for suspended split squat. Check the instructions above before you set up.
Suspended Split Squat: is it suitable for beginners?
Suspended Split Squat is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of suspended split squat?
Smith Single-Leg Split Squat, Barbell Side Split Squat, Split Squat with Dumbbells train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my suspended split squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; suspended split squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Suspended Split Squat with AI
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