Suspender One Leg Squat (Figure Four)
Intermediate
Also known as: Suspension-Assisted Figure Four Squat · Suspension Figure Four Squat
Expert Advice
Use your arms to adjust the assistance: pull more through the handles if rising is difficult, then gradually rely more on your working leg.
How-to-do Steps
- Stand facing the suspension anchor and grasp one handle in each hand.
- Cross your left ankle over your right thigh, just above the knee.
- Let your left knee open outward while keeping your right foot fully planted.
- Bend your right knee and sit your hips back, lowering only as far as comfortable.
- Press through your right foot to stand, exhaling as you rise.
- Complete the prescribed reps on your right leg, then switch sides.
Common Mistakes
- Standing knee collapses inwardFix: keep it tracking in line with your toes.
- Crossed knee feels strainedFix: let it open naturally rather than forcing it downward.
Coach Cues
Keep your heel downSit your hips backKnee follows your toes
Short reminders to keep in mind during every set.
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Muscles Worked
Suspender One Leg Squat (Figure Four) primarily targets the Glutes, Quads, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes45%
Quads50%
Secondary
Calves5%
Equipment
Suspension
Exercise Type
Strength
Why Level 3?
Intermediate
Single-leg control and figure-four hip mobility remain challenging despite adjustable suspension assistance.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Suspender One Leg Squat (Figure Four) work?
Suspender One Leg Squat (Figure Four) primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender One Leg Squat (Figure Four)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Suspender One Leg Squat (Figure Four) suitable for beginners?
Suspender One Leg Squat (Figure Four) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Suspender One Leg Squat (Figure Four)?
Standing knee collapses inward: keep it tracking in line with your toes. Crossed knee feels strained: let it open naturally rather than forcing it downward.
