Suspender Hip Lift Knee Tuck

Muscles worked

Setup

1. Adjust the suspension straps so the foot cradles are at mid-calf height.
2. Place your feet into the cradles (toes facing down) and transition into a high plank position with hands directly under your shoulders.
3. Engage your glutes and core to create a straight line from head to heels.

How to do it

1. Exhale and drive your hips toward the ceiling while keeping your legs straight, pulling your feet toward your chest.
2. At the peak of the hip lift, bend your knees and pull them deep into your chest in a controlled tuck.
3. Inhale as you reverse the movement, extending your legs back out and lowering your hips to return to the starting plank position.
4. Maintain a controlled 2-1-2-1 tempo, pausing briefly at the peak of the tuck.

Form checklist

• Keep your shoulders stacked directly over your wrists throughout the movement.
• Avoid letting your lower back sag or arch when returning to the plank position.
• Keep your neck neutral by looking at a point on the floor slightly ahead of your hands.
• Ensure the straps remain steady and do not 'saw' back and forth.

Pro tips

• Focus on 'scooping' your lower abdominals to initiate the hip lift rather than just pushing through your shoulders.
• At the peak of the knee tuck, actively crunch your ribs toward your pelvis to maximize the contraction of the rectus abdominis.

Make it harder

• Perform the movement on your forearms to decrease leverage and increase the demand on the core.
• Add an oblique twist at the end of the tuck by bringing both knees toward one elbow, alternating sides each rep.

Frequently asked

What muscles does the suspender hip lift knee tuck work?

The suspender hip lift knee tuck primarily targets the abs and obliques, and also works the glutes as secondary muscles.

What equipment do you need for the suspender hip lift knee tuck?

The suspender hip lift knee tuck uses suspension trainer.

Is the suspender hip lift knee tuck good for beginners?

The suspender hip lift knee tuck is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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