---
title: "Suspension Trainer with Grips Side Plank"
description: "Adjust the suspension trainer so the foot cradles hang at about mid-calf height."
locale: en
slug: suspension-trainer-with-grips-side-plank
url: "https://hi.fitness/exercises/suspension-trainer-with-grips-side-plank"
primaryMuscle: "Core"
secondaryMuscles: ["Front delts","Lats"]
equipment: ["Suspension trainer"]
category: "Strength"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/fa97876d-suspension-trainer-with-grips-side-plank.mp4"
updatedAt: 2026-10-13T12:08:07+00:00
---
# Suspension Trainer with Grips Side 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 on your side under the anchor and place both feet in the cradles, the top foot slightly ahead of the bottom one.
2. Rest on your lower forearm with your elbow directly under your shoulder.
3. Lift your hips until your body forms a straight line from head to heels, and raise your top arm toward the ceiling.
4. Hold the position for the desired duration, breathing steadily, then lower your hips and switch sides.

## Form tips

- Keep your hips stacked and lifted: do not let them drop or roll back.
- Press the floor away with your forearm to keep your shoulder active.
- Breathe steadily throughout the hold instead of holding your breath.

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