Suspension Squat

Instructions for proper form

1. Stand facing the suspension trainer with both hands holding the handles at chest height. 2. Position your feet shoulder-width apart. 3. Engage your core and maintain a straight back. 4. Bend your knees and lower your hips back, as if sitting into a chair, keeping your weight on your heels. 5. Ensure your knees track over your toes and do not extend beyond them. 6. Lower until your thighs are parallel to the floor or as low as comfortable. 7. Pause briefly at the bottom and then press through your heels to return to the starting position while keeping your back straight.

Common mistakes to avoid

1. Allowing knees to cave inward – ensure they are tracking over your toes. 2. Letting the torso lean excessively forward, which puts strain on the lower back. 3. Not using the suspension trainer for support, which can decrease stability. 4. Failing to engage the core, which can lead to poor posture.

Benefits

Specific benefits of the exercise

The suspension squat primarily strengthens the quadriceps and also engages the glutes, hamstrings, and core for stabilization.

Expected results and timeframe

With consistent practice 2-3 times a week, users may expect to see improved leg strength and endurance in 4-6 weeks..

Who this exercise is best for

This exercise is particularly beneficial for beginners looking to build foundational leg strength, as well as those in rehabilitation looking to recover strength safely.

Scientific studies supporting its effectiveness

Research indicates that bodyweight squats can improve lower body strength and stability (Kelley et al., 2018), and the added instability of a suspension trainer enhances activation of stabilizing muscles.

Variations

Beginner modifications

1. Perform shallow squats, lowering only a few inches at first. 2. Adjust the straps to make the angle easier if needed. 3. Hold on to a stable surface or wall for additional support as you gain confidence.

Advanced progressions

1. Increase the squat depth to a full squat. 2. Add pulse squats, lowering and raising slightly without returning to standing. 3. Incorporate a single-leg squat with the non-working leg extended forward.

Integrations

Complementary exercises

Kettlebell deadlifts, glute bridges, and planks to strengthen the core and posterior chain.

Super set recommendations

Combine with push-ups or rows using the suspension trainer to work upper body while allowing lower body recovery.

Sample workout routines

Warm-up (5-10 mins), Suspension Squats (3 sets of 10-15 reps), Kettlebell Deadlifts (3 sets of 10-15 reps), Plank (3 sets of 30-60 seconds), Cool down (5-10 mins).

Exercise combinations

Pair with suspension rows to target the upper back while resting the legs or with lunges to maximize leg workout.

Best time to do this exercise in your workout

The suspension squat is best performed early in the workout after a proper warm-up, making it a suitable component of the lower body strength segment.