Suspender Single Leg Plank Straight Arm

Muscles worked

Setup

1. Adjust the suspension straps so the foot cradles are at mid-calf height.
2. Place one foot securely into both foot cradles (or just one, depending on strap style) while kneeling, facing away from the anchor point.
3. Place your hands on the floor directly under your shoulders, fingers spread wide.
4. Extend your legs and lift your knees off the floor to enter a high plank position, keeping the non-suspended leg hovering right next to the suspended one.

How to do it

1. Engage your core, glutes, and quads to create a perfectly straight line from your head to your suspended heel.
2. Maintain a steady, controlled breathing pattern, exhaling forcefully through braced abs to increase intra-abdominal pressure.
3. Hold the position statically, ensuring the hips do not drop or rotate toward the unsupported side.
4. Lower your knees to the floor with control to finish the set before switching the suspended leg.

Form checklist

• Keep your hands stacked directly under your shoulders to protect the joints.
• Maintain a neutral spine; do not let the lower back sag or the hips hike upward.
• Keep the neck in line with the spine by looking at the floor about 6 inches in front of your hands.
• Actively squeeze the glute of the suspended leg to stabilize the pelvis.
• Ensure the non-suspended leg remains locked out and parallel to the floor.

Pro tips

• Actively 'push' the floor away through your palms to engage the serratus anterior and stabilize the shoulder blades.
• Focus on 'squaring' your hips to the floor; imagine you have headlights on your hip bones that must point straight down at all times.
• Drive the heel of the suspended foot back into the cradle to create full-body tension and better engagement of the posterior chain.

Make it harder

• Incorporate a 'Body Saw' by slowly rocking your body forward and backward a few inches using only your shoulder joints.
• Perform a slow, controlled mountain climber tuck with the free leg, bringing the knee toward the chest without moving the suspended leg.

Frequently asked

What muscles does the suspender single leg plank straight arm work?

The suspender single leg plank straight arm primarily targets the abs, lats, obliques, and pectorals, and also works the erector spinae, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the suspender single leg plank straight arm?

The suspender single leg plank straight arm uses suspension trainer.

Is the suspender single leg plank straight arm good for beginners?

The suspender single leg plank straight arm is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Front Plank With Arm And Leg LiftIntermediate · abs, lats, obliques, and pectorals
• Parsva Balasana Yoga PoseBeginner · abs, erector spinae, lats, obliques, pectorals, and trapezius
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Back Steps PlankIntermediate · abs, lats, and obliques