Male

Suspender Single Leg Squat

Muscles involved

Adding the Suspender Single Leg Squat to your training regimen is an incredible way to boost functional athleticism and building unilateral balance. By relying on the TRX suspension trainer for lightweight assistance, you challenge your glutes, quadriceps, and adductor muscles to stabilize your hips and knees during the entire descent and drive upward. This unilateral control directly translates to better athletic movement, protecting your joints against imbalances while improving overall body awareness. As you practice this movement regularly, you will notice significant gains in joint stability and core integration, making your legs far more resilient and powerful in dynamic movements both in and out of the gym environment.

How to do it

1. Grip the stirrup of a suspended rope with one foot and stand on the other leg. 2. Bend the knee of the supporting leg and descend until your thigh is parallel to the floor. 3. Maintain balance with the opposite leg extended or slightly bent. 4. Extend the supporting leg to return to the starting position and repeat.

Equipment required

Suspensión TRX

Muscles worked

Tips

- Use the rope mainly to maintain balance, not to assist you in the upward impulse. - Keep the knee of the supporting leg aligned with your toes when descending. - If necessary, lightly touch the floor with the heel of the suspended leg to regain balance.