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Suspension Trainer Reverse Plank
Suspension trainer reverse plank that targets the hamstrings, glutes, and lower back to build posterior chain endurance and core stability; commonly scaled by adjusting strap height.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings, Lower Back
Secondary Muscles
Shoulders, Triceps
Popularity Score
6
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
Hamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
8/10Erector Spinae
Abs
7/10Rectus Abdominis
Obliques
6/10External Obliques, Internal Obliques
Shoulders
4/10Anterior Delts
Triceps
3/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Adjust based on hold duration
How to Perform
Adjust the suspension straps to mid-calf height. Sit facing the anchor point with legs extended and heels placed securely in the foot cradles, hands on the floor behind your hips.
- Press into your palms and heels to lift your hips off the floor.
- Drive your hips upward until your body forms a straight line from shoulders to heels.
- Squeeze your glutes and hamstrings to maintain the position.
- Keep your chest open and shoulders pulled down and back.
- Hold the position with a neutral spine and head alignment.
- Lower your hips slowly to the floor to finish.
Coaching Tips
Form Cues
- Squeeze glutes
- Drive heels down
- Chest up
- Shoulders back
- Straight line
Breathing
Inhale to prepare, then breathe steadily and rhythmically while holding the plank position.
Tempo
0-1-0
Range of Motion
Maintain a straight line from shoulders to heels; hips should not sag toward the floor or pike upward.
Safety
Safety Notes
- Ensure straps are secure
- Avoid if experiencing wrist pain
- Stop if lower back strains
Spotting
Not recommended; perform in a clear space to safely lower hips if fatigued.
Common Mistakes
- Hips sagging
- Shoulders shrugging
- Hyperextending knees
- Holding breath
- Chin tucked to chest
When to Avoid
- Lower back pain
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Shoulder extension for hand placement
- Ankle dorsiflexion for leg extension
Build Up First
- Basic plank hold
- Hip hinge awareness
- Core bracing technique
Also known as
TRX Reverse Plank, Suspension Reverse Plank, TRX Posterior Plank, Supine Plank
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