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Suspension Trainer Single-Leg Squat
A unilateral squat variation using a suspension trainer that targets the quads and glutes to build strength and stability; commonly used as a regression for pistol squats.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Calves, Abs, Abductors, Adductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
5/10Calves
4/10Abs
4/10Rectus Abdominis
Abductors
3/10Glute Medius
Adductors
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing the anchor point holding the handles with elbows bent by your sides, balancing on one leg with the other extended slightly forward.
- Initiate the movement by bending the knee and hips of the standing leg.
- Lower your hips down and back while keeping the chest up.
- Use the suspension trainer for balance but minimize pulling with arms.
- Descend until the thigh is parallel to the floor.
- Drive through the heel to extend the hip and knee.
- Return to the starting position.
Coaching Tips
Form Cues
- Knee tracks over toe
- Chest up
- Light grip on handles
- Drive through heel
- Keep core braced
Breathing
Inhale as you lower into the squat, exhale as you drive back up.
Tempo
3-1-1
Range of Motion
Lower until the thigh is parallel to the floor, keeping the non-working leg off the ground.
Safety
Safety Notes
- Ensure the anchor point is secure
- Do not descend deeper than your mobility allows
- Keep the knee aligned with the foot
Spotting
Not recommended; use the suspension trainer handles for self-assistance.
Common Mistakes
- Pulling too much with arms
- Heel lifting off floor
- Knee collapsing inward
- Rounding the back
When to Avoid
- Acute knee injuries
- Severe balance impairments
- Recent lower back strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for depth
Build Up First
- Proficiency in bilateral squats
- Basic single-leg balance control
Also known as
TRX Pistol Squat, Suspended Single Leg Squat, TRX Single Leg Squat, Assisted Pistol Squat, Suspension Pistol Squat
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