Suspended Single Leg Split Squat (self-assisted)

Suspended Single Leg Split Squat (self-assisted)

Classification

Utility: Basic or Auxiliary
Mechanics: Compound
Force: Push

Instructions

Preparation

Grasp one or both suspension trainer handle(s) in lower position hanging. Stand facing nearby fixed support and hold with one hand for balance. With other hand, secure foot in loop(s) from behind while balancing on one leg. With both hands, hold lightly on fixed support for balance and minimal assistance if needed.

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 supporting leg.

Repeat and continue with opposite leg.

Comments

Keep torso upright during squat; flexible hip flexors are important particularly in lower position. Forward knee should point same direction as foot throughout movement.

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 'body weight' only program, this exercise can be considered basic.

Easier

Assist with upper body by slightly pulling up. It may be easier to balance by placing hands wider on fixed supports off to each side. Other squatting, split squat, or lunging movements may be easier either due to less required effort or greater stability.

Harder

For greater challenge, add resistance with barbell or dumbbells or perform Self-assisted Single Leg Squats


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