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
Common Mistakes
Common mistakes content is coming soon.
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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