plank with suspension straps
Adjust suspension straps so the foot cradles hang mid-calf height. Lie face down on the floor with your head facing the anchor point. Place your feet into the foot cradles, one at a time, ensuring the straps are not twisted. Position your forearms on the floor directly under your shoulders, hands flat or clasped.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Abs
- Injury risk
- Low
Primary muscles
- Rectus Abdominis
- Transverse Abdominis
- Obliques
- Erector Spinae
Secondary muscles
- Gluteus Maximus
- Anterior Deltoid
- Medial Deltoid
- Serratus Anterior
- Quadriceps
Target muscles
- abs
- glutes
- shoulder
How to perform
- 1
Adjust suspension straps so the foot cradles hang mid-calf height. Lie face down on the floor with your head facing the anchor point.
- 2
Place your feet into the foot cradles, one at a time, ensuring the straps are not twisted. Position your forearms on the floor directly under your shoulders, hands flat or clasped.
- 3
Engage your core and glutes, lifting your body into a straight line from head to heels. Avoid letting your hips sag or pike upwards.
- 4
Maintain a neutral spine and neck, gazing slightly forward. Keep your body stable, resisting any rotation or swaying caused by the instability of the straps.
- 5
Hold the plank position for the desired duration, breathing steadily and maintaining constant tension throughout your body.
Safety & form
Train smart. Read these notes before adding heavy load.
