Plank on Suspension Trainer

Body region

• Core

Muscles

Main

• Rectus Abdominis
• Transversus Abdominis

Helps

• Deltoid
• Serratus Anterior
• External Oblique
• Internal Oblique

Holds

• Erector Spinae
• Iliopsoas
• Gluteus Maximus
• Triceps

Equipment

• Suspension Trainer

Technique

1. Set the straps to about knee height and place your feet in the foot cradles.
2. Walk your hands out into a high plank, or lower to your forearms.
3. Brace the abs and squeeze the glutes so the body is in a straight line.
4. Hold the position, resisting the wobble of the straps.
5. Lower your knees to the floor to finish.

Cues

• Spread the feet slightly to steady the straps.
• Push the floor away to keep the shoulders active.
• Make it harder by narrowing the feet or raising the straps.

Common mistakes

• Letting the hips sag.
• Piking the hips toward the ceiling.
• Setting the straps too high or too low for your level.

Alternatives

• Plank
• High Plank