Suspended Split Squat

intermediateother·compound·push

Muscles Worked

Primary

rectus femoris vastus intermedius vastus lateralis vastus medialis

Secondary

iliotibial tract obturator externus obturator internus sartorius adductor brevis adductor longus adductor magnus adductor minimus gracilis pectineus Abductor digiti minimi of left foot Abductor digiti minimi of right foot abductor hallucis adductor hallucis extensor hallucis brevis extensor hallucis longus fibularis brevis fibularis longus fibularis tertius First lumbrical of left foot First lumbrical of right foot flexor accessorius Flexor digiti minimi brevis of left foot Flexor digiti minimi brevis of right foot flexor digitorum brevis flexor digitorum longus flexor hallucis brevis flexor hallucis longus Fourth lumbrical of left foot Fourth lumbrical of right foot gastrocnemius plantaris soleus tibialis posterior gemellus inferior gemellus superior gluteus maximus gluteus medius gluteus minimus piriformis quadratus femoris biceps femoris popliteus semimembranosus semitendinosus

How to Perform

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.