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Instructions
- Anchor the TRX straps securely and adjust them to mid-calf length.
- Place your feet into the foot cradles and assume a forearm plank position.
- Align elbows directly under shoulders and maintain a straight body line from head to heels.
- Engage your core, glutes, and quads.
- Hold the position without allowing hips to sag or rise.
Technical Tips
- Keep your gaze down to maintain a neutral neck position.
- Actively press forearms into the ground for better shoulder activation.
- Avoid letting your lower back arch.
- Maintain steady tension throughout your body.
Breathing Tips
- Breathe deeply and steadily through the nose.
- Exhale slowly while bracing the core.
- Avoid holding your breath during the hold.
Medical restrictions
- Lower back injuries
- Shoulder instability
- Core muscle strain
The TRX Forearm Plank is a suspension-based core stabilization exercise that elevates the traditional plank by introducing instability through suspended feet. This variation demands greater core engagement, promoting deeper activation of abdominal and spinal stabilizer muscles. Ideal for improving balance, postural control, and overall functional strength, the TRX Forearm Plank is widely utilized in performance training and rehabilitation programs. The instability introduced by the TRX straps forces the entire kinetic chain to work synergistically, making it a valuable addition to any intermediate to advanced fitness routine. Unlike floor-based planks, this suspended version also recruits glutes, shoulders, and lower back muscles to a greater extent, enhancing total-body control. Whether integrated into a circuit or used as a standalone core challenge, the TRX Forearm Plank delivers measurable results in core strength and endurance.
What muscles do I target with the TRX Forearm Plank?
The TRX Forearm Plank primarily targets the abs while also engaging the obliques, lower back, glutes, shoulders, and quadriceps due to the suspended nature of the movement.
Is the TRX Forearm Plank better than a regular plank?
The TRX Forearm Plank offers increased instability, which challenges your core more than a regular plank and engages more stabilizer muscles throughout your body.
How long should I hold a TRX Forearm Plank?
For optimal results, start by holding the TRX Forearm Plank for 20–30 seconds and progressively increase the duration as your core strength improves.
Can beginners do the TRX Forearm Plank?
The TRX Forearm Plank is considered an intermediate exercise; beginners should first master the floor plank before progressing to the TRX version.
What equipment do I need for the TRX Forearm Plank?
You only need a suspension strap such as a TRX system securely anchored at an appropriate height for your feet.