- Grasp one or both suspension trainer handle(s) in lower position
hanging. Stand facing nearby fixed support and hold with one
hand for balance. With other hand, secure foot in loop(s) from
behind while balancing on one leg. With both hands, hold lightly
on fixed support for balance and minimal assistance if needed.
- Squat down by flexing knee and hip of front leg until knee
of rear leg is almost in contact with floor. Return to original
standing position by extending hip and knee of supporting leg.
Repeat and continue with opposite leg.
- Keep torso upright during squat; flexible
hip flexors are important particularly in lower position.
Forward knee should point same direction as foot throughout movement.
- Weighted versions of this exercise would normally be considered
auxiliary in context of other basic exercises (ie: Barbell Squat,
Sled Leg Press). However, in the context of 'body weight' only
program, this exercise can be considered basic.
- Assist with upper body by slightly pulling up. It may be
easier to balance by placing hands wider on fixed supports off
to each side. Other squatting, split squat, or lunging movements
may be easier either due to less required effort or greater stability.
- For greater challenge, add resistance with barbell or dumbbells
or perform Self-assisted Single Leg Squats