Suspender Pendulum
Description
The suspender pendulum swings the legs side to side from a high plank with the feet hooked into suspension straps. The pendulum motion challenges the obliques through anti-rotation and rotation work simultaneously. It is an advanced core exercise that combines stability with controlled motion.
Muscle Group
Equipment Required
Suspender Pendulum Instructions
- Adjust suspension straps to about a foot off the floor.
- Place your feet inside the straps with toes hooked through.
- Get into a high plank position with hands on the floor.
- Brace your core hard and squeeze your glutes.
- Hold a straight line from head to heels.
- Slowly swing your hips to the right by twisting at the core.
- Continue until your knees are pointing to the right.
- Reverse the motion and swing the hips to the left. Continue alternating.
Suspender Pendulum Form & Visual
Suspender Pendulum Benefits
- Advanced rotational core work
- Strong oblique engagement
- Builds anti-rotation strength
- Develops body control
- Strong shoulder stabilization
- Useful for advanced ab training
Suspender Pendulum Muscles Worked
- Obliques (internal and external)
- Rectus abdominis
- Hip flexors
Suspender Pendulum Variations & Alternatives
- TRX Plank
- Spider Plank
- Side Plank
- Russian Twist
