Suspender Front Plank

Muscles worked

Setup

1. Adjust the suspension trainer so the foot cradles are at mid-calf height.
2. Place your feet or toes into the cradles while facing away from the anchor point.
3. Position your forearms on the floor with elbows directly under your shoulders, or place your palms flat for a high-plank variation.

How to do it

1. Exhale and lift your knees off the floor, extending your legs until your body forms a straight line from head to heels.
2. Engage your core and glutes immediately to prevent the straps from swinging.
3. Maintain a steady, controlled breathing pattern, inhaling through the nose and exhaling through the mouth while holding the position.
4. Hold for the target duration, focusing on keeping the straps perfectly still.

Form checklist

• Do not let your lower back sag or your hips hike upward.
• Keep your shoulder blades pulled apart (protracted) rather than letting them collapse together.
• Maintain a neutral neck by looking at the floor slightly in front of your hands.
• Ensure your weight is distributed evenly across your forearms or palms.

Pro tips

• Actively push your heels back into the handles to create more tension throughout the posterior chain and stabilize the straps.
• Focus on 'knitting' your ribs toward your pelvis to maximize the contraction of the rectus abdominis.

Make it harder

• Suspension Body Saw: While maintaining the plank, slowly push your body backward a few inches using your shoulders, then pull back to the start.
• Suspension Mountain Climbers: Alternately draw one knee toward your chest while keeping the other leg extended and stable.

Frequently asked

What muscles does the suspender front plank work?

The suspender front plank primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the suspender front plank?

The suspender front plank uses suspension trainer.

Is the suspender front plank good for beginners?

The suspender front plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Battling Ropes Half KneelingIntermediate · abs, biceps, deltoids, obliques, and pectorals
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