Suspender Squat
Description
The suspender squat is a single-leg squat performed while gripping suspension straps for assistance. The straps reduce the balance and strength demands of a freestanding pistol squat, allowing you to build the pattern with control. It is a strong progression toward bodyweight single-leg squats.
Muscle Group
Equipment Required
Suspender Squat Instructions
- Anchor suspension straps overhead at a sturdy point.
- Stand facing the anchor and grip the handles with both hands.
- Stand on your right leg and lift your left leg out in front of you.
- Step back to create tension in the straps.
- Brace your core and pull your shoulders back.
- Lower into a single-leg squat by bending your right knee.
- Use the straps as light support throughout the descent.
- Drive up through your right heel to stand back to the starting position. Switch legs.
Suspender Squat Form & Visual
Suspender Squat Benefits
- Builds single-leg strength with assistance
- Stepping stone to bodyweight pistols
- Trains balance and proprioception
- Reduces balance demands of freestanding pistols
- Strong glute and quad development
- Easy to scale by changing strap tension
Suspender Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Core
Suspender Squat Variations & Alternatives
- Pistol Squat
- Lever Pistol Squat
- Bulgarian Split Squat
- TRX Single Leg Squat
