Videos
Instructions
- Adjust the TRX straps so they hang just above the ground.
- Place your feet into the foot cradles with toes facing downward.
- Walk your hands forward into a high plank position, arms straight under shoulders.
- Engage your core and keep your body in a straight line from head to heels.
- Hold this position while maintaining tension and control.
Technical Tips
- Avoid letting your hips sag or pike up.
- Keep your shoulders stacked directly over your wrists.
- Maintain a neutral spine and avoid neck extension.
Breathing Tips
- Inhale through the nose to prepare before getting into position.
- Exhale steadily while engaging your core during the hold.
- Maintain controlled breathing throughout to stabilize your core.
Medical restrictions
- Lower back pain or injuries
- Shoulder instability or impingement
- Recent abdominal surgery
The TRX Plank is a suspension-based core stabilization exercise designed to build strength, endurance, and balance through isometric tension. Utilizing the TRX straps to elevate the feet increases the difficulty compared to traditional planks, as it engages more stabilizing muscles to control the body's position. This movement is ideal for developing deep abdominal engagement, improving posture, and increasing core resilience under load. The TRX Plank is widely used in functional training, CrossFit, and fitness programs due to its adaptability and effectiveness. It challenges not only the abdominal muscles but also recruits the shoulders, glutes, and quads to maintain full-body alignment. As a bodyweight movement, it requires no added load, making it accessible yet challenging for intermediate trainees looking to enhance their core training. It is particularly beneficial for athletes or individuals looking to strengthen their midline and enhance performance in compound lifts, running, and rotational sports.
What muscles does the TRX Plank work?
The TRX Plank primarily targets the abs while also engaging the obliques, shoulders, back, glutes, and quads to maintain stability.
Is the TRX Plank better than a regular plank?
Yes, the TRX Plank offers a greater challenge due to the instability of suspension, which requires more core activation and full-body control compared to a standard floor plank.
How long should I hold a TRX Plank?
Beginners can start with 20–30 seconds, gradually progressing up to 60 seconds or more as core strength and stability improve.
Can I do TRX Planks every day?
While TRX Planks can be done frequently, it's best to allow core muscles to recover by training them every other day, especially when performing isometric holds.
Is the TRX Plank suitable for beginners?
It is generally recommended for intermediate users, but beginners can progress toward it by mastering floor planks and developing baseline core stability first.