---
title: "Suspension Trainer with Grips Pistol Squat"
description: "Adjust the suspension trainer to mid length."
locale: en
slug: suspension-trainer-with-grips-pistol-squat
url: "https://hi.fitness/exercises/suspension-trainer-with-grips-pistol-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Suspension trainer"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/3d0881ed-suspension-trainer-with-grips-pistol-squat.mp4"
updatedAt: 2026-10-13T12:08:04+00:00
---
# Suspension Trainer with Grips Pistol Squat

Adjust the suspension trainer to mid length.

## How to do it

1. Adjust the suspension trainer to mid length. Stand facing the anchor, holding the handles in front of your chest with the straps taut, and shift your weight onto one leg.
2. Lift the other foot off the floor and extend that leg in front of you.
3. Push your hips back and bend your standing knee, lowering as deep as you can control while the free leg rises to about parallel with the floor. Let your arms straighten and lean back against the straps for balance.
4. Drive through the heel of your standing foot to rise back up. Complete all repetitions on one side, then switch legs.

## Form tips

- Keep the heel of your standing foot on the floor and the knee in line with your toes.
- Use the straps only as much as you need: the less you pull, the more your leg works.
- Exhale as you rise and inhale as you lower.

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