Suspension Single Leg Squat (figure)
- Target muscle
- Gluteus Maximus, Quadriceps
- Synergist muscles
- Adductor Magnus, Soleus
- Equipment
- Suspension
- Body part
- Thighs
- Type
- Strength
The Suspension Single Leg Squat (figure) is a unilateral lower-body strength exercise that targets the gluteus maximus and quadriceps, with the adductor magnus and soleus assisting. You hold a suspension trainer for balance while squatting on one leg, the free ankle crossed over the working knee in a figure-4. It builds single-leg strength and hip stability without loading the spine.
How to do the Suspension Single Leg Squat (figure)
- 1Set the suspension trainer handles to approximately hip height and stand facing the anchor point, a handle in each hand.
- 2Shift your weight onto your right foot and lift your left foot off the floor.
- 3Cross your left ankle over your right knee to form a figure-4 shape, keeping your left shin roughly parallel to the floor and your hips level.
- 4Brace your core, keep your chest tall, and hold the handles with a light grip — just enough to maintain balance.
- 5Hinge slightly at the hip, then bend your right knee and lower your hips toward the floor in a controlled descent, aiming for 90° of knee flexion or deeper if your mobility allows.
- 6Keep your right knee tracking over your right toes throughout the squat and avoid letting it collapse inward.
- 7Drive through your right heel to stand back up, squeezing your glute at the top to fully extend the hip.
- 8Complete all reps on the right leg, then switch sides and repeat.
Form tips
- Keep tension on the handles light — the suspension trainer is a balance aid, not a pulling tool. The leg should do all the work.
- Push your working knee outward in line with your toes on every rep to maintain proper tracking and maximise glute and quad activation.
- Engage your core and keep an upright torso throughout the descent; a tall chest keeps the load on the quadriceps and glutes rather than the lower back.
- Control the tempo — a slow, deliberate 2–3 second descent builds more strength and muscle than a fast drop into the bottom position.
Common mistakes
- Pulling on the handles to haul yourself up instead of driving through the working leg, which removes the training stimulus from the glutes and quadriceps.
- Letting the working knee cave inward (valgus collapse) during the descent, which places excessive stress on the knee joint and reduces glute activation.
- Leaning the torso too far forward from the hips, which shifts load away from the quadriceps and onto the lower back.
- Placing the crossed ankle too high on the thigh rather than at knee level, which can strain the hip of the crossed leg and make balance harder to maintain.
- Rushing through reps without fully extending the hip at the top, which shortens the range of motion and reduces gluteus maximus recruitment.
Frequently asked questions
What muscles does the Suspension Single Leg Squat (figure) work?
It primarily targets the gluteus maximus and quadriceps. The adductor magnus (inner thigh) and soleus (lower calf) assist as synergists to stabilise the movement.
Why is it called the figure squat?
The name refers to the figure-4 position of the free leg — with the ankle crossed over the working knee and the shin angled across, the legs form the shape of the number 4. This keeps the free leg elevated without placing it behind you like a standard single-leg squat.
Is the Suspension Single Leg Squat (figure) suitable for beginners?
It is more demanding than a regular bodyweight squat and requires decent hip mobility and single-leg stability. Beginners should first build comfort with assisted single-leg squats using a TRX or rings at a higher handle height before lowering the handles to increase difficulty.
How many sets and reps should I do?
For strength, aim for 3–4 sets of 4–6 reps per leg with full control. For hypertrophy and muscular endurance, 3 sets of 8–12 reps per leg works well. Rest 60–90 seconds between legs.
How is this different from a pistol squat?
A pistol squat holds the free leg extended straight out in front, which demands more hip flexor strength and balance. The figure variant crosses the free leg over the knee, which is less demanding on hip flexor mobility and makes it easier to keep the hips level — but the working glute and quad are challenged just as hard.
