This Suspension Trainer Workout Builds Strength, Power and Core Stability

This article was originally written for STACK.

Suspension equipment is incredibly convenient and effective tools for delivering a great workout. Suspension exercises are very scalable, so they can be used by beginners and advanced trainees alike. They require nothing more than the straps, a place to anchor them, and your body weight.

Here are five key exercises that can be combined to create a challenging full-body suspension trainer workout.

Quads: Rear Foot Elevated Split Squat

This unilateral lower-body exercise hammers the quads while also working glutes and hamstrings. It strengthens the core, too, as you have to brace to stay tight and upright while moving. It is similar to the (also effective) Bulgarian Split Squat, but requires more strength and balance because your foot is not anchored to a fixed object.

Perform 4 sets of 10 reps each leg with 30 seconds between sets.

Glutes, Hamstrings: Leg Curl

This exercise looks pretty basic, but it's one of the most brutal posterior chain movements out there. It builds the glutes and hamstrings better than most weighted exercises, and can be used by athletes of all levels. This movement is also great for preventing, or rehabbing from, knee injuries.

Perform 4 sets of 15 reps with 45-60 seconds between sets.

Chest: Chest Fly

The Suspension Chest Fly is a step up from the standard Chest Press. Because your hands travel farther from your body, the movement requires a ton of core strength and shoulder stability. While a standard Dumbbell Fly is more of a chest isolation movement, this variation still requires support from the triceps and shoulders.

Perform 4 sets of 12 reps with 45-60 seconds between sets.

Back: Inverted Row (Pronated to Neutral Grip)

The Inverted Row is ideal for building a strong and healthy upper back. A variety of angles and grip variations can be used to target different areas of the back and scale the exercise to make it easier or more difficult. This is the perfect substitute for standard Pull-Ups if you're not able to perform them, or if you have trouble reaching a prescribed rep range.

Perform 4 sets of 15 reps with 45-60 seconds between sets.

Core: Ab Layout

The suspension layout is not for the faint of heart. It will challenge your abs, obliques and lower back, and build real, functional core strength. This is one of the hardest core movements out there when done properly.

Perform 5 sets of 10 reps with 60 seconds between sets.