Lower Body Workouts With Suspension

Lower-body suspension workouts that use strap-assisted squat patterns, near-failure effort targets, and practical load options to build leg strength and muscle with controlled progression.
All filters2Lower BodyRemove Lower Body filterSuspensionRemove Suspension filter
Set load units

Workout 1

4 exercises12 sets

Suspension Lower-Body Strength and Hypertrophy Template

Quadriceps, Hamstrings, Glutes

A lower-body template centered on suspension-assisted squat patterns with straight working sets, RIR-based effort targets, and optional vest loading when reps stay clean.

  1. 1
    Suspension Squat
    anatomy
    anatomy
    1Exercise

    Suspension Squat

    Rest 1m 45s

    • 110 reps x 5 kgRIR 3
    • 210 reps x 5 kgRIR 2
    • 310 reps x 5 kgRIR 1

    Descend to a comfortable depth with an upright torso and light strap support.

  2. 2
    Suspension Split Squat
    anatomy
    anatomy
    2Exercise

    Suspension Split Squat

    Rest 1m 30s

    • 110 reps x 2.5 kgRIR 3
    • 210 reps x 2.5 kgRIR 2
    • 310 reps x 2.5 kgRIR 1

    Track front knee over the mid-foot and keep equal control on both sides.

  3. 3
    Suspension-Assisted Single-Leg Squat
    anatomy
    anatomy
    3Exercise

    Suspension-Assisted Single-Leg Squat

    Rest 1m 30s

    • 18 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Keep pelvis level and avoid twisting through the torso.

  4. 4
    Suspension Tempo Squat
    anatomy
    anatomy
    4Exercise

    Suspension Tempo Squat

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Do not rush the eccentric; keep constant tension and full-foot pressure.