Suspender Single Leg Split Squat
Description
The suspender single leg split squat is a Bulgarian split squat variation using TRX. The lifter places the rear foot in a TRX foot cradle behind, then performs a split squat. The suspended back foot adds instability and forces strong unilateral leg work.
Muscle Group
Equipment Required
Suspender Single Leg Split Squat Instructions
- Set the suspension trainer foot cradles at knee height.
- Place one foot in the cradle behind you with the laces facing down.
- Hop the front foot forward into a long stance.
- Brace your core and set the chest tall.
- Lower into a split squat by bending the front knee.
- Drop the back knee toward the floor.
- Drive through the front heel to stand back up.
- Lock out and squeeze the front glute. Switch legs and repeat.
Suspender Single Leg Split Squat Form & Visual
Suspender Single Leg Split Squat Benefits
- Brutal unilateral leg builder
- Adds instability to a split squat
- Trains balance and stability
- Strong TRX move
- Builds the glutes
- Useful for athletes
Suspender Single Leg Split Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
Suspender Single Leg Split Squat Variations & Alternatives
- Bulgarian Split Squat
- Split Squat
- Reverse Lunge
- Pistol Squat
