Suspended Split Squat

1. Set the foot cradle about knee height and stand facing away from the anchor.
2. Place the top of one foot in the cradle behind you, then hop the front foot forward so your shin is roughly vertical at the bottom.
3. Stand tall with hands on your hips or in front of your chest, core braced and eyes forward.
4. Bend the front knee and lower your hips straight down, letting the rear knee drift back and down toward the floor.
5. Descend until the front thigh is near parallel to the floor, keeping your torso upright or leaning very slightly forward.
6. Drive through the whole front foot to stand back up, pushing the floor away without bouncing.
7. Complete 3 sets of 8 to 12 reps per leg before switching feet.

Common Mistakes

• Front foot too close: A short stance drives the knee far past the toes and cramps the hip. Hop the front foot forward until the shin stays near vertical.
• Pushing off the rear foot: Kicking back into the strap steals work from the front leg. Keep the rear leg relaxed and let the front leg lift you.
• Knee caving inward: The front knee collapsing in stresses the joint. Push it out over the middle toes on every rep.
• Leaning into the strap: Falling forward or backward to balance turns the set into a wrestling match. Slow down and find your center before each rep.