Suspended Split Squat

Also called trx split squat, suspension bulgarian split squat and trx lunge.

Works

Quads, plus side glutes, adductors, calves, glutes and hamstrings

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. Suspend your straps so the handles are 18-30 inches from the floor.

1. Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and your chest up, with your knee slightly bent. This will be your starting position.
2. Descend by flexing the knee and hips, lowering yourself to the ground. Keep your weight on the heel of your foot and maintain your posture throughout the exercise.
3. At the bottom of the movement, reverse the motion, extending through the hip and knee to return to the starting position.

Cues

• Rear foot in the strap.
• Front foot well forward.
• Drop the back knee down.
• Drive through the front heel.

Common mistakes

• Front knee caving in.
• Swinging the rear leg.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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