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Suspension Trainer Reverse Mountain Climber
A suspension trainer exercise performed in an inverted plank position that targets the glutes, hamstrings, and core through alternating knee drives.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Hip Flexors, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques
Hip Flexors
5/10Iliopsoas
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Secure the suspension trainer overhead. Lie on your back with heels in the foot cradles and arms by your sides, then lift your hips to form a straight line from head to heels.
- Engage glutes and core to maintain a rigid inverted plank.
- Drive one knee toward your chest while keeping the other leg straight.
- Return the active leg to the starting position with control.
- Immediately switch and drive the opposite knee toward your chest.
- Maintain hip elevation throughout the movement.
Coaching Tips
Form Cues
- Hips high
- Squeeze glutes
- Brace core
- Controlled march
- No sagging
Breathing
Exhale as you drive the knee toward your chest, inhale as you return the leg.
Tempo
1-0-1
Range of Motion
Drive the knee as close to the chest as hip mobility allows without rounding the lower back.
Safety
Safety Notes
- Ensure straps are securely anchored
- Stop if you feel strain in the lower back
- Maintain neutral neck position
Spotting
Not recommended; perform self-supported.
Common Mistakes
- Hips sagging
- Hyperextending lower back
- Rushing the movement
- Pushing down with arms
When to Avoid
- Acute lower back pain
- Shoulder instability
- Recent hip surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip mobility for knee drive
Build Up First
- Master basic plank hold
- Familiarity with TRX setup
- Core stability competency
Also known as
TRX Reverse Mountain Climber, Suspension Reverse Climber, Inverted Mountain Climber, Supine Suspension Climber, Suspension Glute March
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