Quadriceps
Suspended Split Squat
A single-leg squat with your rear foot in a suspension strap that trains the quads and glutes while challenging balance.
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min
Estimate range 34–56 kcal (±25 %)
Muscle mass worked34 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Face away from the anchor and place the top of your rear foot in a strap cradle.
- 2Step your front foot forward so you are in a staggered stance and hold the straps or your hips for balance.
How to perform
- 1Bend your front knee and lower your hips straight down.
- 2Let your rear knee drop toward the floor while your torso stays upright.
- 3Stop when your front thigh is about parallel to the floor.
- 4Press through your front heel to stand and repeat before switching legs.
