How to do the Suspension Trainer Side Squat
- Stand beside the anchor with the near foot in the strap.
- Sit into the free leg as the strapped leg slides out straight.
- Lower until your hips reach knee level, working heel down.
- Drive through the working foot to stand; switch legs after all reps.
Full technique — 8 steps
- Adjust the suspension trainer so the foot strap hangs just above the floor.
- Stand beside the anchor and place the foot nearer it in the strap, feet about shoulder width apart.
- Shift your weight onto the free leg, keeping that foot flat on the floor.
- Bend the working knee and push your hips back as the strapped leg slides out straight to the side.
- Lower until your hips reach at least knee level or your deepest stable position.
- Let your arms hang toward the floor and keep the working knee pointing the same way as that foot.
- Drive through the working foot to stand up and slide the strapped leg back in.
- 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
Compared with similar variants
| Suspension Trainer Side Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Intermediate | Advanced |
| Technique to learn | moderate | hard | easy | hard |
| How tiring | moderate | high | moderate | high |
| Knee | moderate | high | high | moderate |
| Hip | moderate | moderate | low | high |
| Equipment | Suspension trainer | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Landmine Lateral Lunge Easier
- Barbell Front Rack Lunge Harder
No equipment
- Lateral Lunge with Rotation Easier
- Lunge with Rotation Easier
Dumbbells
Cable machine
- Cable Split Squat Easier
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
- Easier Bodyweight Deficit Reverse Lunge
- This exercise Suspension Trainer Side Squat
- Harder Bulgarian Split Squat
- Harder Barbell Deficit Reverse Lunge
Too hard for now? Start with the Bodyweight Deficit Reverse Lunge.
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).
