← Back to library

Last updated March 5, 2026

QuadricepsGlutes

Squat (Suspension)

Hold suspension straps at chest height and squat down, using the straps for balance and assistance.

Quick facts

Level: Beginner
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.

Alternatives & variations

Explore similar movements targeting the same muscles.

View all exercises

Belt Squat (Machine)

Belt Squat (Machine)

QuadsGlutes (max)

Jump Squat

Jump Squat

QuadsGlutes (max)

Squat (Bodyweight)

Squat (Bodyweight)

QuadsGlutes (max)

Squat (Machine)

Squat (Machine)

QuadsGlutes (max)

Sumo Squat

Sumo Squat

QuadsGlutes (max)