Suspended Single Leg Split Squat

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Suspended Single Leg Split Squat

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 flexors are 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 loop around rear foot. May also be referred to as Suspended Single Leg Split Squat or Suspended Bulgarian Squat.
 
Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of suspension training only program, this exercise can be considered basic.

Easier

For those that lack sufficient leg strength, squat down part way as far as able. For those with inadequate balance, consider either placing foot on stationary object such as a bench or placing a hand on stationary object for support.

Harder

Squatting down more deeply can make movement more difficult. Also consider Suspended Single Leg Squat as more difficult alternative exercise.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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