Legs · TRX
Suspender Side Squat
How to do the suspender side squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Hold the TRX handles for support and stand tall facing the anchor. Step out wide to one side and sit your hips back into a single-side squat over that leg, keeping the other leg straight. Drive through the bent leg to return to center, then alternate sides.
- 1Feel your glute and inner thigh load up as you sit into the working leg
- 2Keep your chest up and weight in the heel of the bent leg
- 3Use the straps only for balance, not to pull yourself up
Common mistakes
- Avoid letting the working knee cave inward
- Do not pull hard on the handles to stand
- Avoid letting your torso collapse forward
Muscles worked
The suspender side squat mainly works the quads and glutes, with the hamstrings and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- AdductorsSupport
- ForearmsMinor
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the suspender side squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.