Suspension Bulgarian Split Squat
Also known as: trx split squat, trx bulgarian split squat
- Primary muscleQuads
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Knee-dominant
- Secondary muscles
- Glutes, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Hanging the rear foot in a suspension strap swaps the bench for a moving anchor, so the trailing leg swings unless your front leg and hips control every inch. It is markedly harder than a bench-supported Bulgarian split squat at bodyweight, which makes it useful when you have straps but nothing heavy to hold.
How to do the Suspension Bulgarian Split Squat
- Stand facing away from a suspension trainer with your feet shoulder-width apart.
- Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
- Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
- Push through your heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Tip: Keep most of the weight in the front foot and think of pushing the floor away rather than standing up.
Muscles worked
Primary
Quads · Legs
The front quad controls the descent and drives you back up, and it takes an especially heavy load on split squats where the stance is fixed.
Secondary
- Glutes — The glute of the front leg extends the hip, and leaning the torso forward slightly with a longer stride shifts more work onto it.
- Hamstrings — The hamstrings of the front leg assist the glutes in hip extension and control the knee on the way down.
- Calves
Common mistakes
- Front knee caving inward — the knee should track over the second toe; if it drops in, widen the stance slightly and push the knee out.
- Stepping too short — a short stride pushes the knee far past the toes and shifts everything onto the quad and knee; lengthen the step so the shin stays fairly upright.
- Leaning forward and rounding — keep the torso tall and the chest up, and let the back knee drop straight down rather than reaching forward.
- Pushing off the back foot — drive back up through the front heel; the back leg is just there for balance.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Lunges and split squats go after squats or deadlifts as the main single leg movement, or first on a lighter day. Superset them with a Romanian deadlift using the same dumbbells for a complete lower body pair.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Suspension Bulgarian Split Squat work?
The Suspension Bulgarian Split Squat primarily works the quads. It also involves the glutes, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Suspension Bulgarian Split Squat good for beginners?
Not as a starting point. The Suspension Bulgarian Split Squat is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Suspension Bulgarian Split Squat?
If you cannot do the Suspension Bulgarian Split Squat, try the Bar Held Low Barbell Split Squat, the Barbell Cossack Squat or the Barbell Side to Side Squat. Each of them trains the quads through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Suspension Bulgarian Split Squat, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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