---
title: "Suspension Trainer with Grips Plank"
description: "Adjust the suspension trainer so the foot cradles hang at about mid-calf height."
locale: en
slug: suspension-trainer-with-grips-plank
url: "https://hi.fitness/exercises/suspension-trainer-with-grips-plank"
primaryMuscle: "Core"
secondaryMuscles: ["Front delts","Lats","Lower Back"]
equipment: ["Suspension trainer"]
category: "Strength"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/72640fb2-suspension-trainer-with-grips-plank.mp4"
updatedAt: 2026-10-13T12:08:07+00:00
---
# Suspension Trainer with Grips Plank

Adjust the suspension trainer so the foot cradles hang at about mid-calf height.

## How to do it

1. Adjust the suspension trainer so the foot cradles hang at about mid-calf height. Lie face down under the anchor and place both feet in the cradles.
2. Rest on your forearms with your elbows directly under your shoulders.
3. Lift your hips until your body forms a straight line from head to heels, bracing your core and glutes.
4. Hold the position for the desired duration, breathing steadily, then lower your knees to the floor to finish.

## Form tips

- Do not let your hips sag or pike up: keep your body straight like a board.
- Keep your neck neutral by looking at the floor between your hands.
- Breathe steadily throughout the hold instead of holding your breath.

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