Exercise

Suspended Split Squat

Also known as: trx split squat, rings split squat, suspension bulgarian split squat

Suspended Split Squat is a compound exercise for the quadriceps and glutes. Main target: vastus medialis, vastus lateralis and gluteus maximus. Also works: abductors, adductors, biceps femoris and medial gastrocnemius. Equipment: other.

EquipmentOther

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Vastus medialis Vastus lateralis Gluteus maximus

Secondary

Abductors Adductors Biceps femoris Medial gastrocnemius

How to do it

Suspend your straps so the handles are 18-30 inches from the floor.
Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and your chest up, with your knee slightly bent. This will be your starting position.
Descend by flexing the knee and hips, lowering yourself to the ground. Keep your weight on the heel of your foot and maintain your posture throughout the exercise.
At the bottom of the movement, reverse the motion, extending through the hip and knee to return to the starting position.