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TRX Plank
TRX Plank elevates feet in suspension straps during a forearm plank to heighten instability, demanding intense core activation. It targets abs, obliques, and lower back to enhance stability and prevent injury.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Glutes, Lats
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
Obliques
9/10External Obliques, Internal Obliques
Lower Back
7/10Erector Spinae
Shoulders
6/10Anterior Delts
Glutes
5/10Glute Max
Lats
4/10Teres Major
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Recover fully between holds
How to Perform
Anchor TRX straps mid-calf length to a secure overhead point. Kneel facing away, place toes in foot cradles, and position forearms on floor with elbows under shoulders.
- Brace core and squeeze glutes.
- Lift knees off floor, extending legs to align body in straight line from head to heels.
- Pack shoulders by drawing scapulae down and back.
- Push heels into cradles to maintain stability.
- Hold position, keeping hips neutral without sagging or piking.
- Breathe steadily while engaging entire core.
- Lower knees controlled to floor to exit.
Coaching Tips
Form Cues
- Core tight
- Hips level
- Shoulders packed
- Heels pushed back
- Neutral spine
- Glutes engaged
Breathing
Inhale deeply to brace, then exhale while holding; continue steady breathing without straining.
Tempo
0-10-0
Range of Motion
Body forms straight line from head to heels, with shoulders over elbows and no hip deviation beyond neutral spine.
Safety
Safety Notes
- Secure anchor point firmly
- Master basic plank first
- Avoid if acute back pain exists
- Stop if shoulder discomfort arises
- Progress gradually from kneeling
- Ensure straps adjusted correctly
Spotting
No spotter needed; use self-supported position or wall for balance if beginner.
Common Mistakes
- Allowing hips to sag
- Arching lower back
- Shrugging shoulders
- Letting body swing
- Poor elbow alignment
- Incomplete core brace
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Shoulder flexion for plank position
- Ankle dorsiflexion minimal
- Hip mobility for straight line
Build Up First
- Master basic floor plank
- Core bracing proficiency
- Familiarity with TRX setup
Also known as
Suspended Plank, TRX Suspension Plank, TRX Core Plank
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