Suspended Split Squat
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General info
Suspended Split Squat video
How to perform exercise
- Уставите ремень таким образом, чтобы рукоятка находилась в 45-75 см (18-30 дюймов) от пола.
- Отойдите на расстояние большого шага и поместите стопу левой ноги в рукоятку позади себя. Поднимите грудь. Взгляд направлен вперёд. Колено правой ноги немного согнуто. Это исходное положение.
- Сгибая ногу в бедре и колене, опуститесь вниз. Перенесите все тела на пятку. Держите спину ровной.
- Выпрямляя ногу, поднимитесь в исходное положение.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Quads, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Suspended Split Squat» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Suspended Split Squat
Author: AtletIQ: on
Suspended Split Squat — The benefits of exercise, how to properly perform and how many sets to do..
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