Suspender Front Plank
Master the Suspender Front Plank, an advanced core exercise that builds incredible abdominal strength and stability by holding a plank position with your
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Suspender Front Plank
Description
A challenging core exercise that involves maintaining a front plank position while suspending on straps.
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How to do Suspender Front Plank
- 01Setup
Adjust the suspension straps so the foot cradles hang approximately mid-calf height when standing. Lie face down on the floor with your head facing away from the anchor point.
- 02Setup
Carefully place your feet, one at a time, into the foot cradles, ensuring the tops of your feet or ankles are comfortably supported in the straps.
- 03
Push up onto your forearms and elbows, positioning your elbows directly beneath your shoulders. Engage your core to lift your body into a straight line from head to heels.
- 04
Actively brace your core, squeeze your glutes, and tense your quadriceps to maintain a rigid body position. Prevent any sagging in your hips or arching in your lower back.
- 05
Hold this plank position for the prescribed duration, focusing on controlled, steady breathing throughout the entire hold.
Tips
- Focus on "hollowing" your abdomen by gently drawing your belly button towards your spine, which helps to activate the deep transverse abdominis.
- Imagine pushing the floor away with your forearms and actively squeezing your glutes to maintain a straight line and prevent hip sag.
- Keep your gaze slightly forward or directly down between your hands to maintain a neutral cervical spine alignment throughout the hold.
- To increase difficulty, you can slightly widen your foot stance or gently rock your body forward and backward a few inches from the ankles.
Common mistakes
- Sagging Hips: Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively squeezing your glutes and tightening your abdominal muscles to lift your hips into alignment.
- Elevated Hips/Piking: Raising your hips too high (piking) reduces the core challenge; correct this by lowering your hips until your body forms a straight line from head to heels, engaging your core more effectively.
- Rounded Shoulders: Letting your shoulders round forward places undue stress on the upper back; prevent this by actively pressing your forearms into the floor and engaging your lats to keep your shoulders pulled back and down.
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Get Ellim — FreeQuestions
Is Suspender Front Plank good for beginners?
Suspender Front Plank is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Suspender Front Plank?
You need Suspension to perform Suspender Front Plank. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Suspender Front Plank?
Focus on "hollowing" your abdomen by gently drawing your belly button towards your spine, which helps to activate the deep transverse abdominis. Imagine pushing the floor away with your forearms and actively squeezing your glutes to maintain a straight line and prevent hip sag. Keep your gaze slightly forward or directly down between your hands to maintain a neutral cervical spine alignment throughout the hold. To increase difficulty, you can slightly widen your foot stance or gently rock your body forward and backward a few inches from the ankles.
What are common mistakes when doing Suspender Front Plank?
Sagging Hips: Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively squeezing your glutes and tightening your abdominal muscles to lift your hips into alignment. Elevated Hips/Piking: Raising your hips too high (piking) reduces the core challenge; correct this by lowering your hips until your body forms a straight line from head to heels, engaging your core more effectively. Rounded Shoulders: Letting your shoulders round forward places undue stress on the upper back; prevent this by actively pressing your forearms into the floor and engaging your lats to keep your shoulders pulled back and down.
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Free · iPhone only · Available on the App Store