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TRX Plank Abduction
TRX Plank Abduction using suspension straps targets abs, obliques, and hip abductors to build core stability and strength; advances static plank with controlled leg abduction for enhanced anti-rotation and balance.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Lower Back, Shoulders, Hamstrings
Accessory Muscles
Triceps
Popularity Score
5
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
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Glutes
7/10Glute Medius
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts, Medial Delts
Hamstrings
3/10Triceps
2/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Adjust TRX straps to mid-calf length. Place feet into foot cradles and assume high plank position with shoulders over hands, body forming a straight line from head to heels.
- Brace core and squeeze glutes to maintain rigid plank.
- Slowly press feet outward, abducting legs away from midline while keeping hips level.
- Control feet back to center, adducting without momentum.
- Repeat for reps, holding plank form throughout.
- Finish set and step out of straps carefully.
Coaching Tips
Form Cues
- Core tight like a board
- Glutes squeezed
- Shoulders packed over hands
- Hips level
- Controlled leg press
Breathing
Brace core and breathe steadily; exhale during abduction, inhale during adduction.
Tempo
2-0-2
Range of Motion
Abduct feet wide enough to challenge stability but without hip drop, rotation, or knee flare; full plank from head to heels.
Safety
Safety Notes
- Avoid if acute lower back pain or shoulder instability
- Prevent spine arching to protect lower back
- Stop if form breaks or pain occurs
- Ensure stable anchor point
- Warm up shoulders and core first
Spotting
No spotter needed; use self-assisted regression to basic plank if unstable.
Common Mistakes
- Sagging hips
- Swinging legs
- Arching lower back
- Rotating torso
- Knees turning out
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Hip instability
Flexibility Needed
- Shoulder flexion for plank hold
- Ankle dorsiflexion
- Hip abduction range
Build Up First
- Master basic plank
- Proficient TRX setup
- Core bracing competency
Also known as
TRX Hip Abduction Plank, Suspension Plank Leg Abduction, TRX Core Abduction Plank
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