Core · TRX
Suspender Extended Plank
How to do the suspender extended plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Advanced
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set the TRX straps to mid length and place both feet in the foot cradles, then lower into a forearm plank with your feet suspended behind you. Walk your elbows forward to extend your reach past your shoulders, then hold a straight line from head to heels while bracing your core.
- 1Feel your entire core fire hard to hold the extended position steady
- 2Squeeze your glutes to keep your hips level with your shoulders
- 3Keep your shoulder blades engaged and back flat
Common mistakes
- Do not let your hips sag toward the floor
- Avoid letting your lower back arch as you extend the reach
- Do not hold your breath; breathe steadily through the hold
Muscles worked
The suspender extended plank mainly works the upper abs and lower abs, with the obliques, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- ForearmsMinor
- LatsMinor
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the suspender extended plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.