TRX Plank

Muscles worked by the TRX Plank

Primary

AbsRectus AbdominisDeep CoreTransversus Abdominis

Secondary

Front DeltsAnterior DeltoidObliquesOblique Abdominals

Also called: abs, six-pack, rectus abdominis, abdominals, stomach muscles, transverse abdominis.

Equipment

Suspension Trainer

Also called: trx, trx straps, suspension straps, bodyweight straps, inversion straps.

How to do the TRX Plank

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.
6. Lower your knees to exit safely.

Form tips

• Do not let your hips sag toward the floor or pike upward.
• Stack your shoulders directly over your elbows or hands.
• Minimize strap sway by pressing your feet gently into the cradles.

At a glance

TRX Plank in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Crab Dips
• High Plank
• Plank
• Reverse Plank
• Reverse Plank Dips
• Reverse Tabletop Hip Pulses
• Reverse Tabletop Hold
• Side Plank

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "trx-plank",
  "name_en": "TRX Plank",
  "name_de": "TRX-Plank",
  "name_es": "Plancha en TRX",
  "description_en": "A plank variation with feet suspended in TRX straps, increasing instability and core demand.",
  "description_de": "Eine Plank-Variante mit den Füßen in den Schlaufen des Suspension Trainers, die die Rumpfspannung durch Instabilität erhöht.",
  "description_es": "Una plancha con los pies suspendidos en el TRX, que aumenta la demanda sobre el core y la estabilidad.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "suspension_trainer",
  "body_part": "core",
  "primary_muscles": [
    "rectus_abdominis",
    "transverse_abdominis"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "obliques"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "lower_back_safe",
    "knee_safe",
    "no_axial_load",
    "shoulder_safe"
  ],
  "variation_group": "plank",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Place both feet in the TRX foot cradles.",
    "Assume a forearm or high plank position on the floor.",
    "Keep your body in a straight line from head to heels.",
    "Brace your core and squeeze your glutes.",
    "Hold the position for the desired time.",
    "Lower your knees to exit safely."
  ],
  "instructions_de": [
    "Lege beide Füße in die TRX-Fußschlaufen.",
    "Nehme eine Unterarm- oder hohe Plank-Position auf dem Boden ein.",
    "Halte den Körper von Kopf bis Ferse in einer geraden Linie.",
    "Spanne den Core an und presse die Gesäßmuskeln zusammen.",
    "Halte die Position für die gewünschte Zeit.",
    "Knie zum sicheren Ausstieg absenken."
  ],
  "instructions_es": [
    "Coloca ambos pies en los estribos del TRX.",
    "Adopta una posición de plancha en antebrazos o plancha alta en el suelo.",
    "Mantén el cuerpo en línea recta de la cabeza a los talones.",
    "Contrae el core y aprieta los glúteos.",
    "Mantén la posición el tiempo deseado.",
    "Baja las rodillas para salir de forma segura."
  ],
  "tips_en": [
    "Do not let your hips sag toward the floor or pike upward.",
    "Stack your shoulders directly over your elbows or hands.",
    "Minimize strap sway by pressing your feet gently into the cradles."
  ],
  "tips_de": [
    "Halte die Schultern direkt über Ellenbogen oder Händen.",
    "Lass die Hüfte weder durchhängen noch nach oben steigen.",
    "Atme gleichmäßig weiter, statt die Luft anzuhalten."
  ],
  "tips_es": [
    "Mantén el cuerpo en línea recta de la cabeza a los talones.",
    "Aprieta abdomen y glúteos durante toda la retención.",
    "Evita que la cadera se hunda o se eleve."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "main": "images/flat/trx-plank-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "trx-plank");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.