Suspended Split Squat

What is Suspended Split Squat? The suspended split squat is a challenging lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves performing a split squat while one foot is elevated and supported by a suspension trainer, such as TRX straps.

Tutorial

1. Adjust the suspension trainer to an appropriate height.
2. Stand facing away from the anchor point with one foot in the foot cradle.
3. Step forward with the other foot into a split stance, ensuring both knees are at 90-degree angles.
4. Engage your core and maintain an upright posture.
5. Lower your body by bending both knees until your back knee almost touches the ground.
6. Push through the front heel to return to the starting position.
7. Complete the desired number of reps and then switch legs.

Common Mistakes

• Allowing the front knee to cave inwards.

• Leaning too far forward or backward. - Not engaging the core, resulting in instability.

• Using momentum to complete the movement. - Not maintaining proper alignment of the front knee over the ankle.

Tips for Better Results

• Focus on controlled movements and proper form.

• Engage your core throughout the exercise. - Keep your chest up and shoulders back.

• Place most of your weight on the front heel. - Adjust the difficulty by changing the angle of your body or foot placement.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Core