TRX Pendulum

Setup

Feet together in the foot cradles at mid-calf, hands under shoulders in a strong plank.

Execution

1. 1Brace the core in a solid plank
2. 2Swing both legs together to one side, keeping them off the ground
3. 3Swing back through center to the other side in a controlled pendulum motion
4. 4Keep the upper body stable throughout, letting only the hips/legs move

Key cues

• Upper body stays quiet — only the lower body swings
• Keep the legs together throughout the swing
• Control the pendulum, don't let momentum take over
• Keep feet off the floor for the entire set

Common faults

• Letting the shoulders rock side to side with the legs
• Feet touching the ground between reps
• Swinging too fast and losing control
• Reduced range of motion to make it easier

Tweaks

• Slow the tempo significantly for more time under tension
• Reduce range of motion to regress
• Combine with a mountain climber circuit

Muscles

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. Swing range and tempo are the intensity levers for the pendulum — a wider, slower-controlled swing is significantly harder than a small, fast one.

Sources

• Suspension Trainer Ab Exercises — Sundried (Pendulum Swings among ab moves)
• 100 Exercises with TRX Part 1 — Abdominals (includes Pendulum in comprehensive list)

Attribution: TRX Training