Suspender Supine Plank
Description
The suspender supine plank holds a supine (face-up) bridge plank position with the feet hooked into suspension strap loops. The unstable straps and elevated foot position force the glutes, hamstrings, and core to work overtime to maintain a flat body line. It is an advanced posterior chain stability exercise.
Muscle Group
Back, Core, Glutes, Hamstrings
Equipment Required
Suspender Supine Plank Instructions
- Adjust suspension straps to about a foot off the floor.
- Lie on your back facing up with the straps above your feet.
- Place your feet inside the straps with heels hooked through.
- Cross your arms over your chest or place them at your sides.
- Brace your core hard.
- Lift your hips off the floor by squeezing the glutes.
- Hold a straight line from shoulders to heels.
- Resist the unstable straps while holding the position.
Suspender Supine Plank Form & Visual
Suspender Supine Plank Benefits
- Builds posterior chain stability
- Strong glute and hamstring engagement
- Develops core control
- Different stimulus than standard plank
- Builds total body stability
- Useful for advanced training
Suspender Supine Plank Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Rectus abdominis
Suspender Supine Plank Variations & Alternatives
- Glute Bridge
- Plank
- Hip Thrusts
- Reverse Plank
