# Suspension Trainer Side Squat

A suspension trainer lateral squat targeting the quads, glutes, and adductors. One foot rests in the foot strap and slides out to the side as you sit deep into the other leg.

- Intermediate · Compound
- Equipment: Suspension trainer
- HD video: https://media.seto.fit/exercises/suspension-trainer-with-grips-side-squat/video/male.mp4
- HTML: https://seto.fit/exercises/suspension-trainer-side-squat/

## Muscles worked

- Quads: 8/10
- Glutes: 8/10
- Hip adductors: 6/10
- Hamstrings: 4/10
- Calves: 3/10

## How to do the Suspension Trainer Side Squat

1. Stand beside the anchor with the near foot in the strap.
2. Sit into the free leg as the strapped leg slides out straight.
3. Lower until your hips reach knee level, working heel down.
4. Drive through the working foot to stand; switch legs after all reps.

### Full technique — 8 steps

1. Adjust the suspension trainer so the foot strap hangs just above the floor.
2. Stand beside the anchor and place the foot nearer it in the strap, feet about shoulder width apart.
3. Shift your weight onto the free leg, keeping that foot flat on the floor.
4. Bend the working knee and push your hips back as the strapped leg slides out straight to the side.
5. Lower until your hips reach at least knee level or your deepest stable position.
6. Let your arms hang toward the floor and keep the working knee pointing the same way as that foot.
7. Drive through the working foot to stand up and slide the strapped leg back in.
8. Complete all reps on one side before switching legs.

## Common mistakes

- Staying centered between both legs
- Working heel lifting off floor
- Collapsing the knee inward
- Pushing off the strapped foot
- Rounding forward at the bottom

## Form cues

- Keep working heel down
- Let straight leg stay long
- Knee points where foot points
- Drive through whole foot

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Landmine Lateral Lunge](https://seto.fit/exercises/landmine-lateral-lunge/), [Barbell Front Rack Lunge](https://seto.fit/exercises/barbell-front-rack-lunge/)
- **No equipment**: [Lateral Lunge with Rotation](https://seto.fit/exercises/lateral-lunge-with-rotation/), [Lunge with Rotation](https://seto.fit/exercises/lunge-with-rotation/)
- **Dumbbells**: [Goblet Front Foot Elevated Split Squat](https://seto.fit/exercises/goblet-front-foot-elevated-split-squat/), [Dumbbell Kneeling to Stand](https://seto.fit/exercises/dumbbell-kneeling-to-stand/)
- **Cable machine**: [Cable Split Squat](https://seto.fit/exercises/cable-split-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Archer Reverse Lunge](https://seto.fit/exercises/archer-reverse-lunge/) — 45% of bodyweight
- Easier: [Bodyweight Deficit Reverse Lunge](https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/) — 50% of bodyweight
- **This exercise: Suspension Trainer Side Squat — 55% of bodyweight**
- Harder: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/) — Intermediate
- Harder: [Barbell Deficit Reverse Lunge](https://seto.fit/exercises/barbell-deficit-reverse-lunge/) — Advanced

## Quick answers

### What muscles does the Suspension Trainer Side Squat work?

Primary: Quads 8/10, Glutes 8/10. Also works: Hip adductors 6/10, Hamstrings 4/10, Calves 3/10.

### Which joints does the Suspension Trainer Side Squat load?

Knee: moderate, Hip: moderate, Ankle: moderate. Knee — lighter options: Goblet Squat, Kettlebell Goblet Squat, Bodyweight Overhead Squat.

### When should I do the Suspension Trainer Side Squat in a workout?

Accessory. Goes after the main lifts. ≈ 10 min with rest.

### How many sets and reps of the Suspension Trainer Side Squat?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Suspension Trainer Side Squat?

Barbell: Landmine Lateral Lunge, Barbell Front Rack Lunge. No equipment: Lateral Lunge with Rotation, Lunge with Rotation. Dumbbells: Goblet Front Foot Elevated Split Squat, Dumbbell Kneeling to Stand. Cable machine: Cable Split Squat.

### What is an easier version of the Suspension Trainer Side Squat?

Bodyweight Deficit Reverse Lunge (50% of bodyweight), Archer Reverse Lunge (45% of bodyweight).

### What is a harder version of the Suspension Trainer Side Squat?

Bulgarian Split Squat (Intermediate), Barbell Deficit Reverse Lunge (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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