Core · TRX
Suspender Plank
How to do the suspender plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Place both feet in the TRX foot cradles and lower into a forearm plank with your feet suspended and elbows directly under your shoulders. Engage your core and glutes to hold a straight line from head to heels for the desired time.
- 1Feel your whole core stabilizing against the unstable straps
- 2Engage your glutes and quads to keep your hips level
- 3Keep your shoulders stacked over your elbows
Common mistakes
- Avoid letting your hips sag or pike up
- Do not hold your breath; breathe steadily
- Avoid letting your head droop; keep your neck aligned
Muscles worked
The suspender 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
- Lower BackMinor
- Mid TrapsMinor
- QuadsMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the suspender 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.