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Upper Legs · Suspension Trainer
Suspension Trainer With Grips Split Squat
Suspension Trainer With Grips Split Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a suspension trainer. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Suspension Trainer
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Suspension Trainer With Grips Split Squat
- Adjust the suspension trainer handles to about knee height. Stand facing away from the handles, placing one foot in a handle, and step forward with the other foot to assume a split stance.
- Lower your body by bending your front knee until your thigh is parallel to the floor, keeping your back leg slightly bent and your front knee tracking over your toes.
- Push through the heel of your front foot to return to the starting position, keeping your back leg bent throughout the movement.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Form tips
- Breathe steadily: exhale as you push up and inhale as you lower into the squat.
- Ensure your front knee tracks over your toes to maintain proper alignment.
- Keep your chest up and shoulders back to maintain proper posture.
Suspension Trainer With Grips Split Squat alternatives
More quads exercises
Suspension Trainer With Grips Split Squat FAQ
What muscles does Suspension Trainer With Grips Split Squat work?
Suspension Trainer With Grips Split Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Suspension Trainer With Grips Split Squat?
You need a suspension trainer.
How many sets and reps of Suspension Trainer With Grips Split Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Suspension Trainer With Grips Split Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Suspension Trainer With Grips Split Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Suspension Trainer With Grips Split Squat?
Other exercises for the quads include Cable Split Squat, Dumbbell Split Squat, Barbell Split Squat and Kettlebell Split Squat.
For developers
Use Suspension Trainer With Grips Split Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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