About this exercise
The Suspension Plank elevates the difficulty of a standard plank by suspending your feet in straps, which introduces instability and demands greater core activation to maintain a straight body alignment throughout the hold.
Suspension Plank
Step by step instructions, muscle activation and variants for the Suspension Plank.
MediumCore
How to Perform
- Set the suspension straps at ankle height and place your feet in the foot cradles
- Lower into a forearm plank with your elbows directly beneath your shoulders
- Brace your core, squeeze your glutes, and align your body from head to heels in a straight line
- Hold the position while breathing steadily without letting your hips sag or rise
- Keep your neck neutral — look slightly ahead of your hands, not up or down
- Maintain the hold for the target duration, then step your feet out of the straps to finish
Muscle Activation
Primary
Core
Secondary
AbsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Suspension Plank
The Suspension Plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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