SUSPENSION TRAINER SQUAT-Y-FLY

The Suspension Trainer Squat-Y-Fly is a great all-in-one exercise for anyone looking to build strength and increase mobility in both your upper and lower, specifically your shoulders, hips, quads, and hamstrings.

Skill Level: Beginner-Intermediate

Training: Compound

Type: Strength, Mobility

Force: Push

Equipment: Suspension Trainer

1° Muscles: Quadriceps, Gluteals, Hamstrings, Hip Flexors, Deltoids

2° Muscles: Abdominals, Calf Muscles

SET-UP

Set the handles of the suspension trainer to just below hip height.
Stand with your feet shoulder-width apart facing the suspension trainer holding a handle in each hand.
Step back, extending your arms overhead spreading slightly to create a ‘V’, until the straps of the suspension trainer are taut.

EXECUTION

Inhale as you move your hips back and down to lower yourself into a squat position.
Continue to lower yourself down whilst pushing your knees out whilst simultaneously lowering your hands to shoulder height.
Exhale as you drive through your heels, pushing your hips forward to raise your body whilst raising your extended arms back overhead.

Keep your arms extended for the entire range of motion.
The suspension trainer should provide stability and reduce the load with which you squat, namely your bodyweight, as such you should be able to descend further down compared to how far down you would normally be able to descend performing the standard Bodyweight Squat.