TRX Suspended Plank
The TRX Suspended Plank is an intermediate core exercise that challenges stability by elevating your feet in suspension straps while maintaining a forearm plank. This isometric hold actively engages the deep abdominals, glutes, and shoulders to prevent rotation and spinal extension.
Since this is a time-based isometric hold, the AI analyzes your duration and RPE to determine if your core stability is improving or plateauing. By cross-referencing your recent sleep data and HRV, the app can adjust your target hold times for the day, ensuring you challenge your core without compromising lower back safety due to fatigue. If you report lower back pain, the system immediately recognizes the strain pattern and suggests floor-based regressions.
Form Cues
- Place elbows directly under your shoulders
- Squeeze your glutes and quads tightly
- Press your heels back firmly into the handles
- Maintain a rigid straight line from head to heels
- Brace your core as if expecting a punch
- Don't let your lower back sag toward the floor
- Don't pike your hips up toward the ceiling
- Don't look forward or crane your neck up
- Don't hold your breath while maintaining tension
- Don't allow your shoulders to shrug up to your ears
Common Mistakes
- Sagging hips (lumbar extension)
- Piking hips too high
- looking forward instead of down
- Holding breath
- Relaxing legs and glutes
Muscles Worked
This exercise is a powerhouse for the entire core complex, specifically targeting the transverse abdominis and rectus abdominis to create a rigid cylinder of stability. It also heavily recruits the anterior deltoids, quadriceps, and glutes as secondary stabilizers to maintain the neutral body position against the instability of the straps.
Primary
Secondary
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