# Suspension Trainer Reverse Plank Hip Raise

A reverse plank with both heels resting in suspension trainer cradles and your hands on the floor. You lower your hips to the floor and raise them back to a straight line, training the glutes and hamstrings while straight arms hold your upper body up.

- Intermediate · Compound
- Equipment: Suspension trainer
- HD video: https://media.seto.fit/exercises/suspension-trainer-with-grips-pull-through/video/male.mp4
- HTML: https://seto.fit/exercises/suspension-trainer-reverse-plank-hip-raise/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 6/10
- Hip flexors: 3/10

## How to do the Suspension Trainer Reverse Plank Hip Raise

1. Heels in the cradles, hands on the floor beside your hips.
2. Press through your palms and lift your hips into a straight line.
3. Lower your hips to the floor, torso upright.
4. Drive your heels down and lift your hips again.

### Full technique — 7 steps

1. Set the suspension trainer so the foot cradles hang at about knee height.
2. Sit on the floor with legs straight and both heels in the cradles.
3. Place your hands on the floor beside your hips, fingers pointing toward your feet.
4. Press through your palms and lift your hips until your shoulders, hips, and heels form a straight line.
5. Tighten your stomach and keep your arms straight for the whole set.
6. Lower your hips to the floor under control, letting your torso come upright.
7. Drive your heels down into the cradles and lift your hips back to the straight line.

## Common mistakes

- Stopping short of full hip extension
- Bending the elbows to lower the body
- Resting on the floor between reps
- Letting straps swing excessively
- Overarching the lower back

## Form cues

- Arms stay long
- Dig heels into straps
- Keep straps even
- Finish with glutes
- Hips touch the floor lightly

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Hip Thrust](https://seto.fit/exercises/dumbbell-hip-thrust/), [Single Leg Feet Elevated Dumbbell Glute Bridge](https://seto.fit/exercises/single-leg-feet-elevated-dumbbell-glute-bridge/)
- **Barbell**: [Single Leg Feet Elevated Barbell Glute Bridge](https://seto.fit/exercises/single-leg-feet-elevated-barbell-glute-bridge/), [Barbell Glute Bridge](https://seto.fit/exercises/glute-bridge-barbell/)
- **Kettlebell**: [Single Leg Kettlebell Glute Bridge](https://seto.fit/exercises/single-leg-kettlebell-glute-bridge/), [Kettlebell Glute Bridge](https://seto.fit/exercises/kettlebell-glute-bridge/)
- **No equipment**: [Single Leg Foot Elevated Glute Bridge](https://seto.fit/exercises/single-leg-foot-elevated-glute-bridge/), [Glute Bridge with Alternating Leg Extension](https://seto.fit/exercises/glute-bridge-with-alternating-leg-extension/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Glute Bridge (Band Across Hips)](https://seto.fit/exercises/band-hip-thrust/) — 15% of bodyweight
- Easier: [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/) — 25% of bodyweight
- **This exercise: Suspension Trainer Reverse Plank Hip Raise — 40% of bodyweight**
- Harder: [Barbell Hip Thrust](https://seto.fit/exercises/barbell-hip-thrust/) — Intermediate
- Harder: [Kettlebell Swing](https://seto.fit/exercises/kettlebell-swing/) — Intermediate

## Quick answers

### What muscles does the Suspension Trainer Reverse Plank Hip Raise work?

Primary: Glutes 9/10. Also works: Hamstrings 6/10, Hip flexors 3/10.

### When should I do the Suspension Trainer Reverse Plank Hip Raise in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Suspension Trainer Reverse Plank Hip Raise?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Suspension Trainer Reverse Plank Hip Raise?

Dumbbells: Dumbbell Hip Thrust, Single Leg Feet Elevated Dumbbell Glute Bridge. Barbell: Single Leg Feet Elevated Barbell Glute Bridge, Barbell Glute Bridge. Kettlebell: Single Leg Kettlebell Glute Bridge, Kettlebell Glute Bridge. No equipment: Single Leg Foot Elevated Glute Bridge, Glute Bridge with Alternating Leg Extension.

### What is an easier version of the Suspension Trainer Reverse Plank Hip Raise?

Bodyweight Hip Thrust (25% of bodyweight), Resistance Band Glute Bridge (Band Across Hips) (15% of bodyweight).

### What is a harder version of the Suspension Trainer Reverse Plank Hip Raise?

Barbell Hip Thrust (Intermediate), Kettlebell Swing (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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