Video Coming Soon
We're working on adding video demonstrations for this exercise.
Suspension Trainer Pendulum Swings
A suspension trainer exercise performed in a plank position that targets the obliques and core to build rotational stability and strength.
About Exercise
Equipment
Suspension Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Shoulders, Hip Flexors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
45-90 seconds • Recover fully between sets
How to Perform
Adjust the suspension trainer straps to mid-calf height. Place your feet in the cradles and assume a plank position on your hands with your body in a straight line.
- Brace your core and glutes to maintain a rigid plank position.
- Keep your legs straight and swing them together to one side using your obliques.
- Control the momentum as you swing your legs back through the center.
- Swing your legs to the opposite side without letting your hips sag.
- Continue alternating sides in a controlled pendulum motion.
Coaching Tips
Form Cues
- Keep feet together
- Hips level
- Press floor away
- Control the arc
- Ribs down
Breathing
Inhale as your legs pass through the center, and exhale as you swing to the side.
Tempo
2-0-2
Range of Motion
Swing legs approximately 45 degrees to each side, maintaining a stable upper body.
Safety
Safety Notes
- Stop if you feel pain in your lower back
- Ensure the anchor point is secure before starting
Spotting
Not recommended; perform in a safe open space.
Common Mistakes
- Hips sagging
- Excessive momentum
- Upper body twisting
- Bending knees
When to Avoid
- Acute lower back injury
- Shoulder instability
- Recent hip surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip rotation range
- Ankle dorsiflexion for plank
Build Up First
- Proficient plank hold
- Core bracing technique
- Basic TRX familiarity
Also known as
TRX Pendulum Swings, Suspension Side Swings, Suspension Pendulums, TRX Side Swings
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Suspension Trainer Side-Straddle Golf Swings
Suspension Trainer
Abs, Obliques
Suspension Trainer Atomic Push-Up
Suspension Trainer
Chest, Abs
Suspension Trainer Atomic Push-Up With Crunch
Suspension Trainer
Chest, Abs
Suspension Trainer Bodysaw
Suspension Trainer
Abs, Obliques
Suspension Trainer Crunch and Curl
Suspension Trainer
Abs, Biceps
Suspension Trainer Forearm Plank
Suspension Trainer
Abs, Obliques
Suspension Trainer Hip Throw
Suspension Trainer
Lats, Obliques
Suspension Trainer Kneeling Ab Rollout
Suspension Trainer
Abs
Suspension Trainer Kneeling Oblique Rollout
Suspension Trainer
Obliques, Abs
Suspension Trainer Knee Tuck
Suspension Trainer
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
