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Single-Leg Suspension High Plank

High plank with one foot suspended and the other leg unsupported, creating anti-rotation and pelvic-control demand.

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Exercise overview

Training details

AbsCoreShouldersGlutes

Equipment

Suspension Trainer

Sets × time

3 × 20 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Place one foot securely in a low suspension cradle and set both hands beneath the shoulders.
  2. 02Extend into a high plank and hold the free leg beside the suspended leg without resting it on the strap.
  3. 03Press the floor away and keep the shoulders, ribs, and pelvis square.
  4. 04Hold without letting the hips rotate, sag, or pike.
  5. 05Exit carefully, reset the cradle, and repeat with the opposite foot suspended.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationTRX Body SawRelated variationPlank Saw

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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