Suspender Split Fly (female) – Video Exercise Guide & Tips

Suspender Split Fly (female) - Video Exercise Guide & Tips

Get ready to amp up your workout routine with the Suspender Split Fly!

Watch This Exercise Video

This video exercise guide is here to help you master this challenging move.

With proper form and technique, you'll sculpt and strengthen your muscles in no time.

Beginners, don't worry – we've got modifications to help you ease into it.

And for the advanced fitness enthusiasts, we've got variations and progressions to keep you challenged.

Get ready to maximize your workout with these tips!

Key Takeaways

  • Suspender Split Fly strengthens core muscles, hips, glutes, and inner thighs.
  • It improves flexibility and enhances overall body stability.
  • Beginners should start with lighter resistance and gradually build strength and endurance.
  • Advanced variations include using resistance bands, single leg raise, dumbbells, and stability ball.

Benefits of Suspender Split Fly

If you're looking to strengthen your core and improve your flexibility, the benefits of the Suspender Split Fly won't disappoint. This exercise primarily targets the muscles of your core, including the rectus abdominis, obliques, and transverse abdominis. Additionally, it engages the muscles of your hips, glutes, and inner thighs.

To incorporate the Suspender Split Fly into a full body workout routine, you can start by performing it as part of a circuit. Begin by attaching the suspension straps to a stable anchor point at waist height. Stand facing away from the anchor point with your feet hip-width apart. Extend one leg forward, keeping it straight, and lift the other leg behind you. Engage your core and maintain a neutral spine as you lower your torso towards the ground, allowing your arms to move out to the sides in a fly motion. Return to the starting position by squeezing your core and pulling yourself back up.

To maximize the benefits, aim for 2-3 sets of 10-12 reps on each leg. Remember to focus on maintaining proper form and breathing throughout the exercise. Incorporating the Suspender Split Fly into your full body workout routine won't only improve your core strength and flexibility but also enhance your overall body stability.

Proper Form and Technique

To execute the Suspender Split Fly with proper form and technique, focus on maintaining a stable core and controlled movement throughout the exercise. This will help you maximize the benefits and avoid common mistakes. Here are some tips to ensure you perform it correctly:

  1. Stabilize your core: Engage your abdominal muscles to maintain a stable and strong core throughout the exercise. This will provide a solid foundation for the movement and help prevent any unnecessary strain on your lower back.
  2. Control the movement: Slowly lower your legs and arms to the side, maintaining control and avoiding any sudden jerking or swinging motions. This will engage your muscles more effectively and reduce the risk of injury.
  3. Keep your body aligned: Ensure that your body remains aligned throughout the exercise. Avoid arching your back or letting your hips drop. Maintain a straight line from your head to your heels.
  4. Choose the right equipment: To perform the Suspender Split Fly, you'll need a suspension trainer or resistance bands. Make sure the equipment is securely attached and adjusted to the appropriate length to accommodate your height and comfort.

Modifications for Beginners

To modify the Suspender Split Fly for beginners, start by using lighter resistance or adjusting the height of the suspension trainer or resistance bands. As a beginner, it's important to gradually build strength and endurance, so starting with lighter resistance will allow you to focus on your form and technique without putting too much strain on your muscles.

Another modification for beginners is adjusting the height of the suspension trainer or resistance bands. By lowering the height, you can decrease the level of difficulty and make the exercise more manageable. This will help you to develop the proper muscle activation and coordination needed for the Suspender Split Fly.

When performing this exercise, it's important to be aware of common mistakes that beginners often make. One common mistake is using too much resistance. This can lead to improper form and potential injuries. Start with a comfortable level of resistance and gradually increase as you become more comfortable and confident with the exercise.

Another mistake to avoid is swinging or using momentum to perform the exercise. This not only reduces the effectiveness of the exercise but also puts unnecessary strain on your muscles and joints. Focus on controlled and deliberate movements to get the most out of the exercise.

Advanced Variations and Progressions

Now let's explore advanced variations and progressions of the Suspender Split Fly.

If you have mastered the basic exercise, it's time to challenge yourself with these advanced suspender exercises and progressions for the Suspender Split Fly:

  1. Suspender Split Fly with Resistance Bands: Attach resistance bands to the suspenders and perform the exercise. The added resistance will intensify the workout and engage your muscles even more.
  2. Suspender Split Fly with Single Leg Raise: Instead of keeping both feet on the ground, raise one leg while performing the exercise. This variation adds an extra stability challenge and targets your core and glutes.
  3. Suspender Split Fly with Dumbbells: Hold a pair of dumbbells while performing the exercise to increase the resistance and challenge your upper body strength.
  4. Suspender Split Fly with Stability Ball: Place a stability ball between your legs and squeeze it while performing the exercise. This variation adds an extra challenge to your inner thighs and core stability.

By incorporating these advanced variations and progressions into your workout routine, you can continue to challenge your muscles and take your Suspender Split Fly to the next level.

Remember to maintain proper form and start with lighter weights or resistance bands before progressing to heavier loads.

Tips for Maximizing Your Workout

Maximize your workout by focusing on efficiency and intensity. To get the most out of your exercise routine, it's important to avoid common mistakes and incorporate resistance bands into your workouts.

One common mistake people make isn't warming up properly before starting their workout. Spending a few minutes doing dynamic stretches and light cardio can help increase blood flow to your muscles and prepare your body for the upcoming workout.

Another mistake isn't using proper form during exercises. This can lead to injury and prevent you from getting the full benefits of the exercise. Take the time to learn the correct form for each exercise and focus on maintaining it throughout your workout.

Incorporating resistance bands into your workout can help increase the intensity and effectiveness of your exercises. Resistance bands provide constant tension on your muscles, making them work harder. They can also help improve stability and balance. Try adding resistance bands to exercises like squats, lunges, and bicep curls to challenge your muscles in new ways.

Frequently Asked Questions

Are There Any Specific Breathing Techniques That Should Be Followed During the Suspender Split Fly Exercise?

During the suspender split fly exercise, it's important to follow specific breathing techniques. These techniques help you maintain control and maximize the benefits of the exercise.

By inhaling deeply through your nose and exhaling through your mouth, you can ensure proper oxygen flow to your muscles. This can enhance your flexibility and range of motion.

Remember to breathe consistently and rhythmically throughout the exercise for optimal results.

How Many Times a Week Should the Suspender Split Fly Exercise Be Performed for Optimal Results?

For optimal results, you should perform the suspender split fly exercise a few times a week. This frequency allows your muscles to recover and grow stronger.

However, it's important to listen to your body and not overdo it.

You can also vary the exercise by trying different modifications, such as using different angles or adding resistance. This helps target different muscle groups and keeps your workouts challenging and effective.

Can the Suspender Split Fly Exercise Help in Improving Flexibility and Range of Motion?

To improve flexibility and range of motion, the suspender split fly exercise can be beneficial. By engaging multiple muscle groups and stretching the body, this exercise helps increase your overall flexibility.

The movement involved in this exercise also promotes a wider range of motion in your joints, allowing you to move more freely and effectively during other activities.

Incorporating the suspender split fly into your routine can help you achieve greater flexibility and enhance your range of motion.

Is It Necessary to Warm up Before Performing the Suspender Split Fly Exercise?

Before performing the Suspender Split Fly exercise, it's essential for you to warm up. Warming up helps to prepare your muscles, increase blood flow, and reduce the risk of injury.

Can the Suspender Split Fly Exercise Be Done Without the Use of Any Equipment or Props?

Yes, the suspender split fly exercise can be done without any equipment or props.

This exercise is a great way to target your chest muscles and improve upper body strength. By using your own body weight, you can effectively engage your muscles and achieve the benefits of this exercise.

There are also variations of the suspender split fly that you can try to add variety to your workout and challenge different muscle groups.


In conclusion, the suspender split fly is a highly beneficial exercise for women looking to strengthen their upper body and core muscles.

By maintaining proper form and technique, beginners can gradually progress to advanced variations and maximize their workout.

Remember to listen to your body and make necessary modifications to suit your fitness level.

Incorporating this exercise into your routine will help you achieve a stronger and more toned physique.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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