Videos
Instructions
- Start in a forearm plank position with feet suspended in TRX straps and elbows directly under shoulders.
- Engage your core and maintain a straight line from head to heels.
- Swing your legs side-to-side in a controlled motion while keeping your upper body stable.
- Pause briefly at each side and return to the center before swinging to the opposite side.
- Complete the desired number of repetitions while maintaining tension and control.
Technical Tips
- Avoid letting your hips sag or pike during the movement.
- Keep your shoulders stable and avoid excessive movement in the upper body.
- Focus on initiating the swing from your core, not your legs.
Breathing Tips
- Inhale as you return to the center position.
- Exhale as you swing your legs to each side.
- Maintain steady, rhythmic breathing throughout the set.
Medical restrictions
- Avoid if you have shoulder instability or recent shoulder injuries.
- Not recommended for individuals with lower back pain or disc issues.
- Use caution if recovering from abdominal surgery.
The TRX Pendulum Swing is a dynamic suspension training exercise designed to enhance core strength, stability, and control. Performed using TRX straps, this movement challenges your abdominal muscles through lateral swinging of the legs while maintaining a stable plank position. This instability forces deeper activation of the core and supporting stabilizer muscles, making it highly effective for functional strength development. The pendulum motion also engages the obliques, glutes, and hip stabilizers, contributing to improved balance and rotational control. Ideal for intermediate to advanced trainees, the TRX Pendulum Swing is commonly integrated into athletic training programs, functional fitness circuits, and core-focused routines. It not only strengthens the midsection but also builds resilience in the shoulders and enhances total-body coordination. This exercise offers a scalable challenge by adjusting range of motion or pace, making it a versatile addition to any bodyweight or suspension training workout plan.
What muscles do TRX Pendulum Swings target?
TRX Pendulum Swings primarily target the core, especially the abs and obliques, while also engaging the glutes, quads, shoulders, and back muscles for stabilization.
Is the TRX Pendulum Swing good for beginners?
The TRX Pendulum Swing is best suited for intermediate users due to its demand for core strength and stability, but beginners can progress toward it with basic plank and suspension training exercises first.
How many reps of TRX Pendulum Swings should I do?
For general fitness, aim for 8–12 reps per set, ensuring you maintain proper form and control throughout the movement to maximize core engagement.
Can TRX Pendulum Swings help with lower back strength?
While they strengthen the core, TRX Pendulum Swings indirectly support lower back stability by enhancing abdominal and oblique control, which can relieve spinal stress when performed correctly.
How do I modify TRX Pendulum Swings if they are too hard?
To modify TRX Pendulum Swings, reduce the range of the swing or hold a basic plank position in TRX straps to build foundational core strength before adding dynamic movement.