Legs · TRX
Suspender Single Leg Squat
How to do the suspender single leg 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
- Squat
- Mechanic
- Compound
How to do it
Hold the suspension straps in front of you at chest height and balance on one leg with the other extended forward. Push your hips back and bend your standing knee to lower until your thigh is at least parallel to the floor, keeping your chest up. Drive through your standing heel to return to the top, using the straps only for balance.
- 1The quad, glute, and hamstring of the working leg as you lower and rise
- 2Your knee tracking over your toes and chest lifted
- 3The straps assisting balance, not pulling you up
Common mistakes
- Don't let the working knee collapse inward
- Avoid hauling yourself up with the straps
- Don't round your back; hinge slightly to sit back
Muscles worked
The suspender single leg squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- BicepsMinor
- ForearmsMinor
- LatsMinor
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the suspender single leg 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.