Quick Answer
Suspension Squat is a beginner strength exercise that targets your quadriceps. It uses a suspension. Stand facing the anchor point holding the handles with elbows bent at your sides.
Video Tutorial
How to Perform the Suspension Squat
- 1
Stand facing the anchor point holding the handles with elbows bent at your sides.
- 2
Lower your hips back and down into a squat position while keeping your chest up and weight in your heels.
- 3
Drive through your heels to return to the standing position, using the straps for balance.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Suspension Squat isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Suspension Squat work?
The Suspension Squat primarily works your quadriceps. Secondary muscles include the glutes, hamstrings and core.
What equipment do I need for the Suspension Squat?
The Suspension Squat needs a suspension. You can perform it at home or at the gym as long as you have what's listed.
Is the Suspension Squat suitable for beginners?
Yes. The Suspension Squat is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Suspension Squat should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Suspension Squat every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.