Exercise guide · Advanced · Compound

Suspended Split Squat Partial: How to Do It & Muscles Worked

The suspended split squat is a lower body exercise that targets the quads, with secondary emphasis on the glutes, hamstrings, and calves. It is performed using body weight and a suspension trainer, requiring balance, strength, and coordination.

Primary muscles
Quads
Secondary muscles
Calves , Hamstrings , Glutes
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the suspended split squat partial
Front view: muscles worked by the suspended split squat partial. Primary: quads. Secondary: calves, hamstrings and glutes.
Back view: muscles worked by the suspended split squat partial. Primary: quads. Secondary: calves, hamstrings and glutes.
Primary Secondary

How to do the suspended split squat partial

  1. Step 1: Stand facing away from a suspension trainer with your feet shoulder-width apart.
  2. Step 2: Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
  3. Step 3: Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
  4. Step 4: Push through your heel to return to the starting position.
  5. Step 5: Repeat for the desired number of repetitions, then switch legs. Emphasize partial control.

Sets, reps and programming

Suggested sets, reps and rest for the suspended split squat partial by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Suspended Split Squat Partial alternatives

More exercises that train the quads as their main target:

More quads exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.