Video Coming Soon
We're working on adding video demonstrations for this exercise.
Suspension Trainer Reverse Plank
Suspension trainer reverse plank that targets the hamstrings, glutes, and lower back to build posterior chain endurance and core stability; commonly scaled by adjusting strap height.
About Exercise
Equipment
Suspension Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings, Lower Back
Secondary Muscles
Shoulders, Triceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
8/10Erector Spinae
Abs
7/10Rectus Abdominis
Obliques
6/10External Obliques, Internal Obliques
Shoulders
4/10Anterior Delts
Triceps
3/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Adjust based on hold duration
How to Perform
Adjust the suspension straps to mid-calf height. Sit facing the anchor point with legs extended and heels placed securely in the foot cradles, hands on the floor behind your hips.
- Press into your palms and heels to lift your hips off the floor.
- Drive your hips upward until your body forms a straight line from shoulders to heels.
- Squeeze your glutes and hamstrings to maintain the position.
- Keep your chest open and shoulders pulled down and back.
- Hold the position with a neutral spine and head alignment.
- Lower your hips slowly to the floor to finish.
Coaching Tips
Form Cues
- Squeeze glutes
- Drive heels down
- Chest up
- Shoulders back
- Straight line
Breathing
Inhale to prepare, then breathe steadily and rhythmically while holding the plank position.
Tempo
0-1-0
Range of Motion
Maintain a straight line from shoulders to heels; hips should not sag toward the floor or pike upward.
Safety
Safety Notes
- Ensure straps are secure
- Avoid if experiencing wrist pain
- Stop if lower back strains
Spotting
Not recommended; perform in a clear space to safely lower hips if fatigued.
Common Mistakes
- Hips sagging
- Shoulders shrugging
- Hyperextending knees
- Holding breath
- Chin tucked to chest
When to Avoid
- Lower back pain
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Shoulder extension for hand placement
- Ankle dorsiflexion for leg extension
Build Up First
- Basic plank hold
- Hip hinge awareness
- Core bracing technique
Also known as
TRX Reverse Plank, Suspension Reverse Plank, TRX Posterior Plank, Supine Plank
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Suspension Trainer Reverse Lunge to Knee Drive
Suspension Trainer
Quads, Glutes
Suspension Trainer Reverse Mountain Climber
Suspension Trainer
Glutes, Hamstrings
Suspension Trainer Forward Lunge with Chest Stretch
Suspension Trainer
Quads, Glutes
Suspension Trainer Hamstring Runner
Suspension Trainer
Hamstrings, Glutes
Suspension Trainer Single-Leg Burpee
Suspension Trainer
Quads, Glutes
Suspension Trainer Single-Leg Hamstring Curl
Suspension Trainer
Hamstrings, Glutes
Suspension Trainer Reverse Lunge
Suspension Trainer
Quads, Glutes
Suspension Trainer Reverse Lunge to Jump
Suspension Trainer
Quads, Glutes
Suspension Trainer Alternating Hamstring Pull-In
Suspension Trainer
Hamstrings
Suspension Trainer Cossack Squat
Suspension Trainer
Quads, Glutes
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
