Legs · TRX
Suspender Split Squat
How to do the suspender split 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
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand facing away from the anchor and rest your back foot in the TRX cradle, front foot planted ahead. Lower into a lunge by bending your front knee until your thigh is near parallel, keeping your chest tall, then drive through your front heel to stand. The suspended back leg challenges your balance and front-leg strength.
- 1Drive through your front heel and feel your quad and glute work
- 2Keep your chest up and your front knee tracking over your toes
- 3Stay balanced and controlled rather than rushing the reps
Common mistakes
- Do not let your front knee collapse inward or your heel lift
- Avoid leaning too far forward or rounding your back
- Do not bounce out of the bottom; control the descent
Muscles worked
The suspender split squat mainly works the quads and glutes, with the hamstrings, lower back, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the suspender split 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.