Suspended Split Squat

A intermediate strength exercise for the quads, done with a other equipment.

Suspended Split Squat: finishing position

Main muscles: Quads
Also works: Glutes, Calves and Hamstrings
Equipment: Other equipment
Level: Intermediate
Type: Compound
Movement: Push

How to do the 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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Suspended Split Squat

Questions

What muscles does the Suspended Split Squat work?

Mainly the quads, with the glutes, calves and hamstrings helping.

Is the Suspended Split Squat good for beginners?

It's rated intermediate. Beginners can build up to it with Single-Leg High Box Squat first.

What can I do instead of the Suspended Split Squat?

Good alternatives that train the quads: Weighted Squat, Single-Leg High Box Squat, Trap Bar Deadlift or Barbell Full Squat.

How many sets and reps of the Suspended Split Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).