This bodyweight compound exercise utilizes a suspension trainer to assist in performing a squat, effectively targeting the quadriceps, glutes, and hamstrings for lower body strength and stability.
What this exercise works
Muscles
gluteus maximus · quadriceps · hamstrings
Goals
hypertrophy · endurance
Equipment
Suspension trainer
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Stand facing the anchor point, holding the handles with palms facing each other, arms extended.
Lean back slightly, keeping your body straight and core engaged, with feet shoulder-width apart.
Initiate the squat by pushing your hips back and bending your knees, lowering your body as if sitting in a chair.
Descend until your thighs are parallel to the floor or as deep as comfortable, maintaining tension on the straps.
Drive through your heels to return to the starting position, extending your hips and knees fully.
Technique cues and common mistakes
Keep your chest up and gaze forward throughout the movement to maintain a neutral spine.
Focus on pushing your knees out slightly to engage your glutes more effectively.
Make the movement easier or harder
Use the suspension trainer for assistance to control your descent and ascent, especially if new to squats.
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.
