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Last updated March 5, 2026
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Quadricepsglutes
Squat (Suspension)
Hold suspension straps at chest height and squat down, using the straps for balance and assistance.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)
Secondary
hamstringsdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
suspension
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach the suspension trainer to a secure overhead anchor point.
- Grip the handles with both hands, palms facing each other.
- Walk your feet forward so your body leans back slightly with arms extended.
- Step 2Starting Position
- Stand with feet shoulder-width apart.
- Keep arms straight and tension on the straps.
- Engage your core and maintain a tall posture.
- Step 3Execution
- Bend your hips and knees to lower into a squat.
- Use the straps for balance, not to pull yourself up.
- Descend until thighs are parallel to the floor or slightly below.
- Keep your chest up and knees tracking over your toes.
- Drive through your heels to return to standing.