A beginner-friendly unilateral lower body exercise using a suspension trainer to target the quadriceps and glutes, while also engaging the hamstrings and gluteus medius for stability.
What this exercise works
Muscles
gluteus maximus · quadriceps · gluteus medius · hamstrings
Goals
hypertrophy · endurance
Equipment
Suspension trainer
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Stand facing away from the anchor point, holding the suspension trainer handles in front of you.
Place one foot into both foot cradles, extending the leg behind you.
Brace your core and lower your body by bending the front knee, keeping your torso upright.
Descend until your front thigh is parallel to the floor or just below, maintaining tension on the suspension trainer.
Drive through your front heel to return to the starting position, extending the front leg.
Complete all reps on one side, then switch legs and repeat per side.
Technique cues and common mistakes
Keep your front knee tracking over your toes, avoiding inward collapse.
Maintain a neutral spine throughout the movement, preventing excessive arching or rounding.
Control the eccentric (lowering) phase to maximize muscle engagement.
Adjust your distance from the anchor point to modify difficulty.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
