Split Squat Using Suspension System

Differentiation: Mechanics

This variation of a split squat is unique. Here is how: you use your body weight | and suspension straps. The straps allow you to lean back | and intently focus on each contraction in your in Quads | and Glutes. This exercise also lessens the amount of balancing needed than if you were performing a Split Squat Using a Barbell. With a Split Squat, you must balance a barbell on your shoulders.

Starting Position

To get into starting position, do this...

1) Locate gymnastic rings.

2) Adjust the rings so they are 24 inches above the floor.

3) Stand on one leg with other leg bent at 90 degree angle. Place the foot of the bent leg in the ring.

4) ...and allow your arms to hang loosely at your sides.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you bend your left knee to lower your upper body toward the floor

3) ...until you have lowered as low as you can comfortably go.

4) Once you have lowered yourself as far as possible, hold this position for a count of one second.

5) This is the ending position.

6) Then, inhale while you shift your weight onto your left heel and raise your body upright again.

7) Focus on using your heels to drive your body weight up and not the front of your feet.

8) Repeat reps for a full set using that leg.

9) When all reps are finished, switch legs. Then, perform the same number of reps using your other leg.

Proper Form

Pay special attention to following proper form by...

To avoid injury when performing this exercise, be sure not to allow your front leg knee to move wider than your toes.

Keep your back flat and not rounded during the movement.

Keep your head facing forward.

Keep your upper body perpendicular to the floor as you lower down. Your torso should not bend forward or backward.

Gear Advice

To perform this exercise, you will need suspension straps. If your gym does not offer suspension straps or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com.

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