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TRX Forearm Plank
A suspended forearm plank using TRX straps that targets the abs, obliques, and lower back to build core stability, endurance, and balance against instability.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Quads, Triceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
9/10External Obliques, Internal Obliques
Lower Back
7/10Erector Spinae
Glutes
6/10Glute Max, Glute Medius
Quads
5/10Rectus Femoris
Triceps
4/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Adjust based on hold duration
How to Perform
Adjust TRX straps to mid-calf length. Place feet in cradles while kneeling facing away from anchor. Position forearms on floor under shoulders.
- Engage core and lift knees off floor to extend body into straight line from head to heels.
- Press forearms into ground and heels into cradles.
- Brace abs, squeeze glutes, and keep shoulders over elbows.
- Maintain rigid position without sagging hips or piking butt.
- Hold steadily while breathing controlled.
- Lower knees to floor to release.
Coaching Tips
Form Cues
- Body like a surfboard.
- Core tight throughout.
- Shoulders packed down.
- Heels pressed back.
- No arch in back.
Breathing
Inhale deeply through nose, exhale through mouth; brace core on exhale to maintain stability.
Tempo
0-30-0
Range of Motion
Body straight from head to heels; elbows at 90 degrees under shoulders; no hip sag or rise.
Safety
Safety Notes
- Avoid if acute lower back pain.
- Ensure stable anchor point.
- Stop if shoulders feel unstable.
- Use shorter holds if beginner.
- Flex ankles for foot security.
Spotting
No spotter needed; use assisted variations for beginners or perform near wall for support.
Common Mistakes
- Sagging hips strains back.
- Butt too high reduces core work.
- Shrugging shoulders fatigues neck.
- Shallow breathing limits stability.
- Swinging feet loses form.
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Wrist pain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Ankle dorsiflexion for stability
Build Up First
- Basic plank hold competency
- Core bracing technique
Also known as
TRX Suspension Plank, TRX Forearm Hold, Suspension Trainer Plank
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