Suspension Single Leg Plank

Suspension Single Leg Plank

The Suspension Single Leg Plank is a challenging exercise that targets your core, shoulders, and legs all at once. It is performed using suspension training equipment such as TRX bands or similar suspension trainers. This exercise requires stability, strength, and control, making it an excellent addition to any fitness routine. To perform the Suspension Single Leg Plank, you'll begin by attaching the suspension trainer at a suitable height. Grab the handles and extend your legs backward, assuming a traditional plank position. Engage your core and ensure that your body forms a straight line from your head to your heels. Once in the plank position, lift one leg off the ground, keeping it parallel to the floor. This challenges your core and forces your muscles to work harder for stability. Remember to maintain proper alignment throughout the exercise, keeping your hips square and avoiding any excessive twisting or sagging. The Suspension Single Leg Plank puts emphasis on your core muscles, including the rectus abdominis, obliques, and transverse abdominis. It also engages your glutes, quadriceps, and shoulder stabilizers, making it a comprehensive full-body exercise. By incorporating this exercise into your routine, you can improve core strength, enhance stability, and develop better overall body control. Remember, as with any exercise, proper form is crucial for optimal results and to prevent injury. Adjust the intensity and difficulty by modifying the angle of your body or performing the exercise with both legs on the ground before progressing to a single leg. Challenge yourself while maintaining control, and enjoy the benefits of the Suspension Single Leg Plank in your fitness journey.


  • Start by attaching the suspension trainer to a stable anchor point at waist height.
  • Facing away from the anchor point, place one foot inside the foot cradle of the suspension trainer.
  • Position your hands directly under your shoulders and extend your legs back, coming into a plank position.
  • Engage your core, glutes, and leg muscles to maintain a straight and stable body alignment.
  • Hold this position for the desired amount of time, aiming to gradually increase your endurance.
  • Remember to breathe steadily throughout the exercise.
  • To release, carefully lower your body back to the starting position by bending your knee and placing your foot on the ground.
  • Repeat the exercise on the opposite leg for a balanced workout.

Tips & Tricks

  • Engage your core by pulling your belly button towards your spine during the exercise.
  • Maintain a neutral spine position throughout the movement by avoiding excessive arching or rounding of your back.
  • Keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
  • Focus on maintaining a strong and stable torso by activating your glutes and hip muscles.
  • Control your breathing by exhaling deeply as you lift your leg and inhaling as you lower it.
  • Start with shorter holds and gradually increase the duration as you build strength and stability.
  • To make the exercise more challenging, try lifting your leg higher or adding a slight knee tuck during the plank.
  • Take breaks as needed and listen to your body to prevent overexertion or injury.
  • Combine this exercise with other core and lower body exercises for a well-rounded fitness routine.
  • Ensure proper form by using a mirror or asking a trainer to provide feedback on your technique.


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