What muscles does the Suspender Single Leg Plank work?

This exercise primarily targets your abs, lower abs, and obliques, helping to build core strength and stability. It also engages your shoulders, glutes, and upper legs as secondary muscles to support the plank position.

Do I need TRX straps for the Suspender Single Leg Plank, or are there alternatives?

A suspension trainer such as TRX straps is ideal for performing this move, but you can use any sturdy anchored strap system. At home, you can substitute with resistance bands looped over a secure bar or even elevated foot support if suspension equipment isn't available.

Is the Suspender Single Leg Plank suitable for beginners?

Beginners may find the single-leg suspension element challenging due to balance and core engagement requirements. It's best to master the basic forearm plank and then progress to a regular suspended plank before attempting the single-leg version.

What are common mistakes when doing the Suspender Single Leg Plank?

Common errors include letting the hips sag, rotating the torso, and holding the breath. Keep your body in a straight line, engage your core throughout, and maintain steady, controlled breathing to ensure proper form.

How long should I hold the Suspender Single Leg Plank?

Aim to hold the position for 20–40 seconds per leg if you're new, and gradually work up to 60 seconds as your strength improves. Perform 2–3 sets, allowing short rest breaks between efforts.

What safety tips should I follow for the Suspender Single Leg Plank?

Make sure the suspension straps are securely anchored and adjusted to the correct length. Engage your core before lifting the leg and avoid locking your elbows to reduce shoulder strain.

Are there variations of the Suspender Single Leg Plank for advanced training?

Advanced variations include adding a knee tuck with the suspended leg or raising the free leg higher for increased glute activation. You can also incorporate slow lateral hip drops to challenge your obliques and stability further.

Suspender Single Leg Plank

Target Muscles

Primary:

Secondary:

Equipment Required

Other

Exercise Type

Time (Seconds)

How To Do

Start in a forearm plank with one foot secured in a suspension trainer and your body in a straight line. Lift your free leg slightly off the ground, keeping your core tight and hips level. Hold this position, focusing on stability and steady breathing.

Step-by-Step Instructions

Attach a suspension trainer to a secure anchor point at an appropriate height.
Place one foot into the foot cradle of the suspension trainer, ensuring it is secure and comfortable.
Position yourself in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from head to toe.
Keep your core engaged and your hips level throughout the exercise.
Lift your non-suspended leg slightly off the ground, maintaining balance and stability.
Hold this position for the desired duration, focusing on maintaining proper form and breathing steadily.
Slowly lower your non-suspended leg back to the ground and exit the position carefully.
Repeat the exercise on the opposite leg if desired.

Explore more abs exercises or other exercises in our exercise library.

Alternative Exercises

Suspender Twisting Jackknife

Obliques

Abs

Other

Suspended Jackknife

Abs

Lower Abs

Other

Kettlebell Figure 8

Obliques

Abs

Kettlebell

Barbell Side Bend

Obliques

Barbell

Frequently Asked Questions

What muscles does the Suspender Single Leg Plank work?: This exercise primarily targets your abs, lower abs, and obliques, helping to build core strength and stability. It also engages your shoulders, glutes, and upper legs as secondary muscles to support the plank position.
Do I need TRX straps for the Suspender Single Leg Plank, or are there alternatives?: A suspension trainer such as TRX straps is ideal for performing this move, but you can use any sturdy anchored strap system. At home, you can substitute with resistance bands looped over a secure bar or even elevated foot support if suspension equipment isn't available.
Is the Suspender Single Leg Plank suitable for beginners?: Beginners may find the single-leg suspension element challenging due to balance and core engagement requirements. It's best to master the basic forearm plank and then progress to a regular suspended plank before attempting the single-leg version.
What are common mistakes when doing the Suspender Single Leg Plank?: Common errors include letting the hips sag, rotating the torso, and holding the breath. Keep your body in a straight line, engage your core throughout, and maintain steady, controlled breathing to ensure proper form.
How long should I hold the Suspender Single Leg Plank?: Aim to hold the position for 20–40 seconds per leg if you're new, and gradually work up to 60 seconds as your strength improves. Perform 2–3 sets, allowing short rest breaks between efforts.
What safety tips should I follow for the Suspender Single Leg Plank?: Make sure the suspension straps are securely anchored and adjusted to the correct length. Engage your core before lifting the leg and avoid locking your elbows to reduce shoulder strain.
Are there variations of the Suspender Single Leg Plank for advanced training?: Advanced variations include adding a knee tuck with the suspended leg or raising the free leg higher for increased glute activation. You can also incorporate slow lateral hip drops to challenge your obliques and stability further.