Suspender One Leg Squat (figure)
Expert Advice
Focus on keeping your hips level and your standing leg's knee tracking over your toes to ensure proper form.
How-to-do Steps
- Stand facing away from the suspension anchor and place one foot into the handle.
- Extend your suspended leg behind you.
- Lower into a squat on your standing leg, keeping your chest up and back straight.
- Push through your heel to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Suspender One Leg Squat (figure) primarily targets the Glutes, Quads, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads40%
Secondary
Calves10%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Suspender One Leg Squat (figure) work?
Suspender One Leg Squat (figure) primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender One Leg Squat (figure)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Suspender One Leg Squat (figure) suitable for beginners?
Suspender One Leg Squat (figure) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
