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TRX Plank

TRX Plank trains 4 of the 18 muscle groups Full Coverage tracks: Abs 80%, Obliques 35%, Lower back / erectors 20%, Front delts 20%.

Accessory Level: Intermediate Suspension trainer Hold Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

TRX Plank - Start position
Start position
TRX Plank - Finish position
Finish position

How to do it

  1. Place both feet in the TRX foot cradles.
  2. Assume a forearm or high plank position on the floor.
  3. Keep your body in a straight line from head to heels.
  4. Brace your core and squeeze your glutes.
  5. Hold the position for the desired time.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Cable Crunch, it loads Lower back / erectors 20 points higher, Front delts 20 points higher, Abs 10 points lower. It needs Suspension trainer where the other uses Cable machine. Compared with the TRX Pistol Squat, it loads Quads 85 points lower, Abs 55 points higher, Glutes 50 points lower.

Other ways to train this

Other exercises for the Abs

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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