About this exercise
A single-leg squat performed while holding onto suspension straps for balance and assistance, allowing you to build unilateral leg strength and stability with reduced balance demand compared to a freestanding pistol squat.
Suspender Single Leg Squat
Step by step instructions, muscle activation and variants for the Suspender Single Leg Squat.
MediumQuadriceps
How to Perform
- Attach suspension straps at about chest height and grip both handles with arms extended in front of you
- Stand on one leg and lift the other leg slightly off the floor, extended forward
- Brace your core and slowly squat down on the standing leg, using the straps for balance — not to pull yourself up
- Descend until the thigh is at least parallel to the floor, keeping the heel flat and the chest upright
- Drive through the standing heel to return to the starting position
- Complete all reps on one leg before switching sides
Muscle Activation
Primary
Quadriceps
Secondary
GlutesHamstringsCore
About the Suspender Single Leg Squat
The Suspender Single Leg Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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