- Grasp one or both suspension trainer handle(s) in lower position.
Step and face away from suspension trainers. Balance on one leg
while raising foot from behind and slipping single foot in loop(s).
Release handle with hand and position leg back so it is supported
behind body by suspension trainer. Place hands on hips and maintain
balance throughout exercise.
- 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 forward leg and
repeat. Continue with opposite leg.
- Keep torso upright during squat; flexible
hip flexors are important. Forward knee should point same
direction as foot throughout movement. Exercise can be dismounted
by lifting suspended rear foot from loop, allowing it to fall
back while placing foot on floor. A training partner can assist
with positioning of loop around rear foot. May also be referred
to as Suspended Single Leg Split Squat or Suspended Bulgarian
- 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 suspension training
only program, this exercise can be considered basic.
- For those that lack sufficient leg strength, squat down part
way as far as able. For those with inadequate balance, consider
either placing foot on stationary object such as bench or placing
hand on stationary object for support.
- Squatting down more deeply can make movement more difficult.
Also consider Suspended Single
Leg Squat as more difficult alternative exercise.