Suspended Split Squat
Description
The suspended split squat is a Bulgarian split squat variation where the rear foot is elevated in a TRX strap or gymnastic ring. The suspension adds instability to the rear leg, increasing hip and ankle stability demands on the front leg.
Muscle Group
Equipment Required
Suspended Split Squat Instructions
- Set a TRX strap to about mid-shin height. Stand facing away from the anchor.
- Place your left foot in the foot cradle behind you.
- Hop your right foot forward to a comfortable split stance position.
- Hold dumbbells at your sides or bodyweight only.
- Lower your left knee toward the floor by bending your right knee.
- Descend until your right thigh is parallel or your left knee is just above the floor.
- Drive through your right foot to stand back up.
- Complete reps on one side, then switch.
Suspended Split Squat Form & Visual
Suspended Split Squat Benefits
- Suspension adds instability to the rear leg
- Increases hip and ankle stability demands
- Builds single-leg strength
- Exposes left-right imbalances
- Useful when no bench is available for Bulgarian squats
- Scalable with bodyweight or dumbbells
Suspended Split Squat Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus
- Hamstrings
- Core (anti-rotation)
- Hip stabilizers
Suspended Split Squat Variations & Alternatives
- Dumbbell Bulgarian Split Squat
- Smith Single-Leg Split Squat
- Dumbbell Static Lunge
- TRX Pistol Squat
- Bodyweight Split Squat
