TRX Plank

Man performing the TRX Plank

The TRX Plank exercise takes the regular plank position, from a stable floor environment, and adds a suspended leg variation to it, by putting your feet in the TRX straps. This adds another core stability to this basic stability exercise. It's best to have a grasp of his exercise before proceeding to more Advanced exercises, such as TRX Oblique Crunch, TRX Body Saw, TRX Prone Pike, TRX Suspended Jackknife, and TRX Atomic Push Up.

Primary muscles worked

  • Abs

Secondary muscles worked

  • Shoulders
  • Lower Back
  • Triceps
Body Part

Body Part:






Step 1: Begin the movement on your knees and forearms, with your feet in the TRX stirrups (facing down). The TRX straps are several inches above the floor.

Step 2: Your head is in line with your shoulders and knees at this point; also, your shoulders are stacked above your elbows.

Step 3: Next, lift your knees off the floor so that your hips are in a straight line with your shoulders, ankles, and head; shoulders are still stacked above your elbows. Keep your abs engaged, your glutes tight, and your shoulder blades depressed and somewhat separated.

Step 4: After holding this position from 10 seconds to 2 minutes, lower your knees back to the floor to regroup.

Step 5: Repeat several times.


How to progress the exercise

The advanced version of this exercise is, of course, from the standing position. A good progression to this would be to start standing, and slowly lower yourself towards the floor, then go back onto your knees to press yourself up. You are basically training the ‘negative’ or lowering portion of this exercise, eventually working your way to the full movement with a fully extended body. By kneeling on a BOSU, you will increase the work done on your core.

Additional Information

This requires a good strong core in order to focus on protecting the spine during this movement, which has a greater susceptibility to injury from a dynamic movement such as this. A strong stationary plank is mandatory, but maintaining a strong plank within this dynamic movement is ideal.

Man performing the TRX Plank



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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