Suspension Single Leg Split Squat (self assisted)

Suspension Single Leg Split Squat (self assisted): So führst du sie aus

1. 1Set the suspension straps to mid-length and stand facing the anchor point, gripping a handle in each hand with your arms extended in front of you at roughly chest height.
2. 2Step back with one foot and place the ball of that foot on the floor behind you, so your stance resembles a split squat — your front foot is roughly two to three feet in front of your rear foot.
3. 3Distribute most of your weight through the heel and midfoot of your front leg; the rear foot is for light balance support only.
4. 4Brace your core, keep your chest tall, and maintain a slight forward lean at the hips — no more than 10–15 degrees.
5. 5Lower your rear knee toward the floor by bending both knees simultaneously, letting your front knee track in line with your second and third toes.
6. 6Descend until your rear knee is one to two inches above the floor or until your front thigh is roughly parallel to the ground, whichever comes first.
7. 7Drive through the heel of your front foot to extend the hip and knee and return to the starting position.
8. 8Complete all reps on one side before switching legs.

Technik-Tipps

• Keep the tension on the straps minimal — think of them as a handrail rather than a pulling aid, so the gluteus maximus and quadriceps do the work.
• Actively push your front knee outward throughout the descent so it tracks over your second and third toes instead of caving inward.
• Pause for one second at the bottom of each rep to eliminate momentum and reinforce control at end range.
• Keep your rear foot relaxed — pressing into it too hard shifts the load away from the front leg and defeats the purpose of the unilateral focus.
• As you get stronger, progressively reduce the amount of strap assistance by lightening your grip tension rep by rep until you can perform the movement without pulling.

Häufige Fehler

• Using the straps to pull the body upward rather than for balance only, which transfers the load from the gluteus maximus and quadriceps to the upper body and eliminates the lower-body training stimulus.
• Allowing the front knee to collapse inward during the descent, which places stress on the medial knee structures and takes the gluteus maximus out of its strongest line of pull — cue the knee to track over the second toe.
• Placing the rear foot too close to the front foot, which drives the front knee far past the toes and loads the knee instead of the hip — aim for a stride length that leaves the front shin close to vertical at the bottom.
• Letting the torso drop sharply forward at the bottom, which shifts load onto the lower back rather than the hips and thighs — maintain a controlled, slight forward lean throughout the movement.
• Rushing through reps and bouncing out of the bottom, which lets momentum replace gluteus maximus effort and cuts the time under tension needed for strength adaptation.

Häufig gestellte Fragen