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Suspension Trainer Forearm Plank
A core stability exercise using a suspension trainer to elevate the feet, targeting the abdominals and deep stabilizers to build anti-extension strength and balance.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Quads, Triceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
9/10External Obliques, Internal Obliques
Lower Back
7/10Erector Spinae
Glutes
6/10Glute Max, Glute Medius
Quads
5/10Rectus Femoris
Triceps
4/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Adjust based on hold duration
How to Perform
Adjust the suspension trainer straps to mid-calf length. Kneel facing away from the anchor point, place your feet into the foot cradles, and position your forearms on the floor with elbows under shoulders.
- Engage your core and lift your knees off the floor to extend your body into a straight line.
- Drive your forearms into the ground to protract your shoulder blades.
- Squeeze your glutes and quads to prevent your hips from sagging.
- Maintain a rigid, neutral spine position, resisting the instability of the straps.
- Hold for the desired time, then lower knees gently to release.
Coaching Tips
Form Cues
- Ribs down
- Squeeze glutes
- Push the floor away
- Body like a steel beam
- Don't let hips sag
Breathing
Breathe deeply and rhythmically through the nose, bracing the abdominal wall forcefully on every exhale.
Tempo
0-1-0
Range of Motion
Maintain a static hold with the body in a straight line from head to heels, avoiding lumbar hyperextension.
Safety
Safety Notes
- Stop if you feel sharp pain in the lower back.
- Ensure the anchor point is secure before starting.
- Regress to a floor plank if form breaks down.
Spotting
No spotter required; self-correction is key.
Common Mistakes
- Sagging hips (lumbar extension)
- Piking hips too high
- Holding breath
- Looking up and straining neck
- Slacking in the quads
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Wrist pain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Ankle dorsiflexion for stability
Build Up First
- Basic plank hold competency
- Core bracing technique
Also known as
TRX Plank, Suspended Plank, Suspension Strap Plank, Feet-Elevated Suspension Plank, TRX Forearm Hold
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