Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundBodyweight
Suspended Split Squat
Quads · Upper Legs
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Stand facing away from a suspension trainer with your feet shoulder-width apart.
- 2
Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
- 3
Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
- 4
Push through your heel to return to the starting position.
- 5
Repeat for the desired number of repetitions, then switch legs.
Muscles worked
Primary
Quads
glutes
Secondary
gluteshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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