TRX Plank (Feet in Straps)

Setup

Feet in the foot cradles at mid-calf, hands under shoulders, body extended into a straight plank line.

Execution

1. 1Brace the core hard and squeeze the glutes
2. 2Hold a dead-straight line from head to heels
3. 3Keep breathing steady, avoid holding your breath
4. 4Hold for the target duration without letting the hips sag or pike

Key cues

• One straight line, head to heels
• Squeeze glutes to protect the low back
• Keep the straps still — no swaying
• Breathe steadily throughout the hold

Common faults

• Hips sagging toward the floor
• Hips piking up too high
• Holding the breath
• Straps swinging due to poor bracing

Tweaks

• Add a shoulder tap for an anti-rotation challenge
• Progress to the pike or knee tuck
• Increase hold duration progressively

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. This is the foundational static-hold core move on the TRX and gateway to every other suspended core exercise; NSCA-cited research shows greater ab activation than a standard floor plank.

Sources

• NSCA Kinetic Select — Suspension Training (cites Atkins et al. 2015: greater rectus abdominis activation in suspension plank vs. traditional plank)
• 100 Exercises with TRX Part 1 — Abdominals (comprehensive list including Plank)

Attribution: TRX Training / NSCA