How to do a TRX Suspended Plank
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Suspended Plank
Instructions for Proper Form
This exercise is a variation on the more standard Plank. By placing your feet in the TRX straps, and suspending them over the ground, you add significantly more instability to this exercise. This helps further engage your core as you need to stabilize the movement even more than a standard plank. This is a great exercise for anyone looking to make their planks a bit more challenging.
- Lie onto your stomach with your elbows underneath shoulders, forearms parallel with palms facing down, and feet underneath the TRX anchor point.
- The TRX handles should be 1-2’ above the floor in order for you to put your feet into the handle straps.
- Brace your core to maintain a neutral spine as you lift your knees making a straight alignment from your heels to your shoulders.
- Hold for an allotted time.
Common Form Mistakes
Raised or Sagging Hips
Make sure you’re keeping your hips level, and a straight line from your shoulders, through you hips, to your heels. Raising, or allowing your hips to dip will make this exercise less effective. Focus on keeping your core engaged, and maintaining that straight back throughout the exercise.
Alternatives & Variations to TRX Suspended Plank
1. Plank
92.8 mSCORESWAPPED 52 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. TRX Pike
24 mSCORESWAPPED 11 TIMESFocusing on abdominal strength and flexibility, the TRX Pike is a challenging core exercise that also targets the shoulders. The use of TRX straps adds an element of stability training, making the pike movement more intense and beneficial for those seeking to improve core strength and flexibility.
3. Crunches
94 mSCORESWAPPED 10 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
4. Bicycle Crunch
91.8 mSCORESWAPPED 9 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
5. TRX Bodysaw
45.7 mSCORESWAPPED 8 TIMESThe TRX Bodysaw strengthens the core, focusing on the abdominal muscles and obliques by extending the traditional plank's range of motion. This variation not only increases the intensity of the workout but also significantly improves stability and core endurance, making it a superior choice for core conditioning.
6. TRX Scapular Push Up
50 mSCORESWAPPED 5 TIMESFocuses on the scapular muscles and core stability by performing push-ups using TRX straps. This variation is beneficial for improving shoulder stability and strengthening the upper back and core muscles.
7. Leg Raise
96.5 mSCORESWAPPED 5 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
8. Sit Up
93.8 mSCORESWAPPED 5 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
9. Dead Bug
92.4 mSCORESWAPPED 5 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
10. Jackknife Sit-Up
60.8 mSCORESWAPPED 4 TIMESJackknife Sit-Up is a combination of a Sit Up and a Leg Pull-In. Like the other two exercises, this is a bodyweight core exercise that offers the benefits of both. It’s very similar to a Cocoon Crunch, however, you’ll be raising your entire torso off the ground, rather than just your shoulder blades. This is a great exercise for anyone looking to add some extra challenge to their core workout.