Suspension Single Leg Plank (Straight Arm)
Suspension Single Leg Plank (Straight Arm) Exercise Description
The Suspension Single Leg Plank (straight arm) is a high-plank performed with the feet in a suspension trainer to challenge core stability. With the arms extended and hands on the floor, your trunk resists extension and rotation while you hover one leg, making the hips work to stay level and square. Primary muscles include the rectus abdominis, transverse abdominis, internal/external obliques, gluteus maximus and medius, and shoulder stabilizers such as the serratus anterior, anterior deltoid, and triceps. The suspension element increases instability, requiring greater neuromuscular control and scapular stability as you “press the floor away.” The goal is a rigid line from head to heel, neutral spine, ribs down, and controlled breathing without letting the low back sag or the hips twist.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Gluteus Maximus, Gluteus Medius, Serratus Anterior, Transversus Abdominis, Triceps Brachii - Medial Head
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: TRX Bands
- Exercise Patterns: Other
- Exercise Type: Strength, Suspension
- Functional Grouping: Trunk Flexors
- Joint Involvement: Other
- Muscle Location: Stomach
- Movement Direction: Rotational
- Muscle Position: Anterior
- Gender: Female
How To Do The Suspension Single Leg Plank (Straight Arm) Exercise
‘- Set the suspension trainer so the foot cradles hang just above the floor.
– Kneel facing away from the anchor and place both feet in the foot cradles, toes pointed down.
– Walk your hands forward and set up in a high plank: wrists stacked under shoulders, arms straight, fingers spread.
– Press the floor away to engage serratus anterior; keep shoulders down and away from ears.
– Brace the abdominals, draw ribs down, and set a slight posterior pelvic tilt; squeeze the glutes.
– Create a straight line from head to heels; keep neck neutral by looking slightly ahead of your hands.
– Gently lift one foot a few inches to unload it, keeping hips level and square to the floor.
– Maintain steady, diaphragmatic breathing while holding tension—do not let the low back arch or the hips rotate.
– To finish, place the lifted foot back down, lower knees under hips, and step out of the cradles with control.
Suspension Single Leg Plank (Straight Arm) Tips
‘- Set the suspension trainer so the foot cradles hang just above the floor before you start.
– Place both feet in the cradles with toes pointed down, then walk your hands forward into a high plank.
– Stack wrists directly under shoulders with arms straight and fingers spread.
– Press the floor away to engage the serratus anterior while keeping shoulders down and away from your ears.
– Brace the abdominals, draw the ribs down, and set a slight posterior pelvic tilt while squeezing the glutes.
– Maintain a straight line from head to heels with a neutral neck by looking slightly ahead of your hands.
– Lift one foot only a few inches and keep the hips level and square to the floor.
– Maintain steady, diaphragmatic breathing while holding tension.
– Do not let the low back arch or the hips rotate as you hold the position.
– To finish, place the lifted foot back down, lower knees under hips, and step out of the cradles with control.
Suspension Single Leg Plank (Straight Arm) Beginner Introduction
The Suspension Single Leg Plank (straight arm) is a suspension-trainer version of a straight-arm plank that loads the whole midsection. The feet rest in the straps while the hands are on the floor, creating an unstable base that demands strong control through the abs, side abs, and hips. One leg is gently lifted, so the body has to resist arching in the lower back or rolling through the pelvis, turning this into a powerful anti-twist and anti-arching core drill.
Because the body is held in a long, straight line from head through the heels, the glutes, shoulders, chest, and triceps also play a major role in maintaining alignment. The shoulder area works hard to support the upper body and keep the upper back wide, while the hips and glutes help keep both sides of the body even. Steady, controlled breathing is emphasized, so the torso stays braced without tension creeping into the neck or lower back, highlighting total-body stability and coordination.