A supported squat performed with suspension straps that lowers the hips and primarily works the quadriceps. You use the straps for balance while standing back up through the legs.
How to do the Suspension Squat#
- Hold the suspension handles with a neutral grip and stand with feet about shoulder-width apart.
- Step slightly forward until the straps are taut and your weight can be supported by your arms for balance.
- Push your hips back and bend your knees to descend into a squat, keeping your chest upright and weight through the heels.
- Stop when your thighs are roughly parallel to the floor or at a comfortable depth.
- Drive through your heels to extend hips and knees and return to standing, using the straps only to assist balance.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Abs (Rectus Abdominis)
Common mistakes#
- Letting the knees collapse inward during the descent.
- Shifting weight onto the toes instead of keeping it through the heels.
- Pulling yourself up with the arms instead of driving through the legs.
- Stopping too high and not reaching an effective squat depth.
