TRX Plank

CoreTRX

A front plank with feet suspended in TRX foot cradles, adding an instability component that forces greater anti-extension and anti-rotation control than a floor plank.

Demo: TRX Training

Sets

3

Reps

20-40 sec hold

Rest

45s

Contraindications

Shoulder impingement — shorten strap length to reduce load through the shoulders.

Setup

Set TRX straps to mid-calf length, place both feet in the foot cradles, and set up in a forearm or high plank facing away from the anchor.

Execution

  1. 1Brace the core hard before lifting into the plank
  2. 2Keep hips level, resisting any sway from the suspended straps
  3. 3Maintain a straight line from head to heels
  4. 4Keep constant tension against the instability of the straps
  5. 5Breathe steadily without losing the brace

Key cues

  • Fight the wobble, don't let the straps move you
  • Straight line, hips don't sag or pike
  • Brace like someone's about to push you
  • Squeeze the glutes throughout

Common faults

  • Hips sagging into extension as instability increases fatigue
  • Excessive swaying from side to side
  • Shoulders creeping toward the ears
  • Setting the strap length too long, making the position too easy or unstable

Tweaks

  • Adjust strap length for difficulty (shorter = more stable and easier)
  • Progress to TRX pike or TRX fallout once stable
  • Add small controlled knee tucks for a dynamic version

Regressions

Front Plank

Progressions

TRX PikeTRX Fallout

Muscles

Primary: Rectus Abdominis, Transverse Abdominis

Secondary: Shoulders, Glutes

Notes

ANTI-EXTENSION with added instability demand.

Sources

Attribution: TRX Training / Fitness Anywhere