What muscles does the Suspender Single Leg Squat work?

This exercise primarily targets the glutes and upper legs, especially the quadriceps and hamstrings. Secondary engagement comes from the lower legs, abs, and back, as your core and stabilizing muscles work to maintain balance and posture.

Do I need TRX straps to perform the Suspender Single Leg Squat?

Yes, TRX or similar suspension straps are required to perform the exercise correctly. If you don’t have TRX equipment, you can use sturdy resistance straps or perform a standard single leg squat without suspension support, though balance will be more challenging.

Is the Suspender Single Leg Squat suitable for beginners?

It can be suitable for beginners if performed with limited range of motion and proper support, as the TRX straps help with stability. Start with partial squats to build strength and confidence before progressing to deeper squats.

What are common mistakes to avoid with the Suspender Single Leg Squat?

Common errors include leaning too far forward, letting the knee cave inward, and losing core engagement. Keep your spine neutral, drive through your heel, and maintain knee alignment over your toes to prevent strain and ensure effective muscle activation.

How many sets and reps should I do for the Suspender Single Leg Squat?

For general fitness, aim for 3 sets of 8–12 reps per leg. Adjust the number based on your fitness level fewer reps for strength building with higher intensity, or more reps for muscular endurance and balance training.

What safety tips should I follow when doing the Suspender Single Leg Squat?

Always ensure your TRX straps are securely anchored before starting. Engage your core throughout the movement, lower slowly, and avoid locking your knee at the top to reduce joint strain.

Are there variations of the Suspender Single Leg Squat I can try?

You can modify the exercise by holding the lifted leg slightly bent for comfort or adding a hop at the top for plyometric training. Performing it with a slower tempo or pausing at the bottom increases time under tension for greater strength gains.

Suspender Single Leg Squat

Target Muscles

Primary:

Secondary:

Equipment Required

TRX

Exercise Type

Reps Only

How To Do

Stand facing away from the anchor point, holding the TRX handles with arms extended and one leg lifted straight in front of you. Lower your body by bending your standing leg, keeping your back straight and core engaged, until your thigh is parallel to the ground. Push through your heel to return to the starting position, keeping the extended leg straight throughout.

Step-by-Step Instructions

Stand tall, facing away from the anchor point of the suspension trainer. Hold the handles with an overhand grip, arms extended forward at shoulder height.
Lift one leg off the ground, extending it straight out in front of you. This is the starting position.
Keeping your core engaged and your back straight, slowly lower your body by bending your standing leg until your thigh is parallel to the ground or as low as you can comfortably go. Your extended leg should remain straight and parallel to the ground throughout the movement.
Push through your heel to return to the starting position. This completes one repetition.
Repeat for the desired number of repetitions on one leg, then switch legs and repeat the exercise on the other side.

Explore more glutes exercises or trx exercises in our exercise library.

Alternative Exercises

Suspender Squat (Arms Overhead)

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Bands

Band Squat

Glutes

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Dumbbell Single-Leg Deadlift

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Dumbbell

Kettlebell One-Legged Deadlift

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Kettlebell

Frequently Asked Questions

What muscles does the Suspender Single Leg Squat work?: This exercise primarily targets the glutes and upper legs, especially the quadriceps and hamstrings. Secondary engagement comes from the lower legs, abs, and back, as your core and stabilizing muscles work to maintain balance and posture.
Do I need TRX straps to perform the Suspender Single Leg Squat?: Yes, TRX or similar suspension straps are required to perform the exercise correctly. If you don’t have TRX equipment, you can use sturdy resistance straps or perform a standard single leg squat without suspension support, though balance will be more challenging.
Is the Suspender Single Leg Squat suitable for beginners?: It can be suitable for beginners if performed with limited range of motion and proper support, as the TRX straps help with stability. Start with partial squats to build strength and confidence before progressing to deeper squats.
What are common mistakes to avoid with the Suspender Single Leg Squat?: Common errors include leaning too far forward, letting the knee cave inward, and losing core engagement. Keep your spine neutral, drive through your heel, and maintain knee alignment over your toes to prevent strain and ensure effective muscle activation.
How many sets and reps should I do for the Suspender Single Leg Squat?: For general fitness, aim for 3 sets of 8–12 reps per leg. Adjust the number based on your fitness level fewer reps for strength building with higher intensity, or more reps for muscular endurance and balance training.
What safety tips should I follow when doing the Suspender Single Leg Squat?: Always ensure your TRX straps are securely anchored before starting. Engage your core throughout the movement, lower slowly, and avoid locking your knee at the top to reduce joint strain.
Are there variations of the Suspender Single Leg Squat I can try?: You can modify the exercise by holding the lifted leg slightly bent for comfort or adding a hop at the top for plyometric training. Performing it with a slower tempo or pausing at the bottom increases time under tension for greater strength gains.