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 (#25), TRX Body Saw (#24), TRX Prone Pike (#22), TRX Suspended Jackknife (#20), and TRX Atomic Push Up (#18).

Primary muscles worked

  • Abs

Secondary muscles worked

  • Shoulders
  • Lower Back
  • Triceps
Body Part

Body Part:

level

Level:

Reps

Reps:

Steps

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.

TRX Pro 4 Strap

sHARE tHIS sTORY, cHOOSE yOUR pLATFORM

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TRX Pro 4 Strap

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