Suspension Splits
TRX split lunge with one foot in the strap behind — combined hip mobility and single-leg strength.
Level: Foundation
Primary: Abs
Movement: Compound
Type: Flexibility (Dynamic Stretching) Light Activity
Equipment: Suspension
Sports: Gymnastics MMA Wrestling
Target muscles
The quads and glutes of the standing leg drive the work. The hip flexor of the suspended leg stretches. The trunk holds position.
How to perform
Setup
Place one foot in the strap. Stand on the other leg.
Execution
Slide the suspended foot back and lower into a deep lunge or split position. Hold briefly. Return to the starting position using the standing leg.
Common mistakes
- Letting the strap swing.
- Loss of balance.
- Cutting the depth.
- Pushing off the suspended foot.
- Asymmetric volume.
Progressions and regressions
Regress to standing splits. To progress, deepen the split.
Programming notes
Mobility and single-leg work. 3 sets of 5-8 per side, twice a week.
