Suspension Single Leg Plank
- Zielmuskel
- Rectus Abdominis
- Synergistenmuskeln
- Obliques, Quadriceps, Tensor Fasciae Latae
- Equipment
- Suspension
- Körperregion
- Waist
- Typ
- Strength
The suspension single leg plank is a core stability exercise that primarily targets the rectus abdominis, with meaningful support from the obliques, quadriceps, and tensor fasciae latae. Performed with your feet in suspension straps, the unstable surface amplifies demand on the entire midsection. It is an effective progression for building anti-extension core strength and unilateral stability.
Suspension Single Leg Plank: So führst du sie aus
- 1Set the suspension straps so the foot cradles hang 6–12 inches off the floor.
- 2Face away from the anchor point, kneel, and place both feet into the cradles — one foot per loop, tops of the feet resting in the handles.
- 3Walk your hands forward into a push-up position so your body forms a straight line from head to heels, arms fully extended and wrists under your shoulders.
- 4Brace your core firmly and squeeze your glutes to lock your hips level with your shoulders.
- 5Lift one foot out of its cradle by raising that knee slightly, keeping the leg straight or only softly bent, so only one foot remains in the strap.
- 6Hold the position with your hips square to the floor and your body in a rigid, neutral-spine plank — do not let the hips rotate or sag.
- 7Breathe steadily throughout the hold, maintaining full-body tension from your shoulders through your planted foot.
- 8Lower the raised foot back into the cradle under control, then switch sides or return to rest.
Technik-Tipps
- Push the floor away with your hands to engage your serratus and keep your shoulder blades flat — this prevents your upper back from collapsing.
- Think of your body as a single rigid plank: any sagging at the hips or piking at the waist signals that the core has switched off.
- Keep your gaze just ahead of your hands, not directly down, to maintain a neutral cervical spine.
- Shorten the hold duration rather than losing form — a tight 10-second rep beats a sloppy 30-second one.
- Control the rotation of your hips actively: the suspended foot will pull the pelvis if your obliques are not engaged.
Häufige Fehler
- Letting the hips sag toward the floor, which shifts load off the rectus abdominis and onto the lower back, risking lumbar strain.
- Allowing the pelvis to rotate toward the free leg, removing the unilateral challenge and reducing oblique engagement.
- Holding the breath throughout the hold, which spikes intra-thoracic pressure and limits how long core tension can be maintained.
- Placing the suspended foot too far back relative to the hands, creating an excessively steep body angle that destabilizes the shoulder girdle.
- Rushing into the single leg position before establishing a stable two-leg plank, which leads to compensatory swinging and poor body alignment.
Häufig gestellte Fragen
What muscles does the suspension single leg plank work?
The primary muscle is the rectus abdominis. The obliques, quadriceps, and tensor fasciae latae act as synergists, working hard to resist rotation and keep the hips level when one foot is lifted.
How long should I hold the suspension single leg plank?
Begin with holds of 10–20 seconds per side and build toward 30–45 seconds as your core stability improves. Quality of position matters more than duration — end the rep when form breaks down.
Is this exercise suitable for beginners?
It is an intermediate-to-advanced variation. Beginners should first master a standard suspension plank with both feet in the straps before progressing to the single leg version.
How do I adjust the difficulty of the suspension single leg plank?
Lower the straps closer to the floor to make the exercise harder; raising them reduces the instability. You can also shorten or lengthen the hold time, or add a slow hip dip to increase oblique demand.
What strap height should I set for this exercise?
A foot cradle height of 6–12 inches off the floor is typical, placing the body close to parallel with the ground. Adjust based on your height and comfort — the goal is a straight line from head to planted foot.
