How long should you hold the TRX suspended plank when you are new to the exercise?

Start with 3 sets of 15 to 20 seconds and build toward 30 to 45 seconds, adding time in small increments only once the hips stay level for the full hold. Chasing a long, sloppy hold too soon teaches the wrong thing.

What can you do instead of the TRX suspended plank if you don't have a suspension trainer?

A forearm plank with the feet up on a bench or chair adds some of the same feet-elevated challenge without a suspension trainer. On a flat floor, a standard forearm plank trains the same core hold, just without the instability piece.

What is the TRX suspended plank good for, and when should you skip it?

It is the foundational hold that TRX moves like the pike, atomic push-up, and mountain climber all build on. Skip it if you still struggle to hold a standard floor plank, since the added instability should come after that base strength, not before it.

Intermediate

TRX Suspended Plank

Putting the feet in the cradles removes a stable base, so the entire front of the core must work overtime to keep the body rigid and the hips from swaying. It is the foundational suspended-plank hold that every dynamic TRX core move builds on, teaching the bracing you need for the pike, atomic push-up, and mountain climber. Use it to build core stability and to earn the right to progress to the moving variations.

Equipment: TRX
Body part: Abs
Type: Strength
Browse by muscle: Upper Rectus Abdominals, Lower Rectus Abdominals
Browse by movement: Core Brace

How to do it

1
Adjust the straps so the foot cradles hang about mid-shin height, then place both feet into them.
2
Walk your hands out and lower onto your forearms or stay on your hands.
3
Set the elbows or wrists under the shoulders and spread the fingers.
4
Brace the abs, squeeze the glutes, and tuck the ribs down.
5
Hold a straight line from head to heels while the straps stay steady.
6
Keep breathing evenly and hold for the planned time, then lower under control.

Tips

Squeeze the glutes and brace the abs so the hips neither sag nor pike.
Keep the feet still; a swinging strap means the core has let go.
Push the ground away to keep the shoulders stable and the upper back broad.
Build the hold time gradually rather than chasing a long, sloppy plank.

Variations

Common mistakes

The elbows creep forward past the shoulders as the hold drags on, turning the plank into a shoulder-flexed lean instead of a stacked line.
The straps get left at whatever length was used last time, when a shorter strap raises the feet and turns this into a much steeper decline plank.
Holding the breath to feel tighter raises pressure without adding real stability, and it cuts the hold short once the lungs run out.
The head sags down or cranes up to check the clock as fatigue builds, breaking the straight line the hips are already holding.

Frequently asked

How long should you hold the TRX suspended plank when you are new to the exercise?: Start with 3 sets of 15 to 20 seconds and build toward 30 to 45 seconds, adding time in small increments only once the hips stay level for the full hold. Chasing a long, sloppy hold too soon teaches the wrong thing.
What can you do instead of the TRX suspended plank if you don't have a suspension trainer?: A forearm plank with the feet up on a bench or chair adds some of the same feet-elevated challenge without a suspension trainer. On a flat floor, a standard forearm plank trains the same core hold, just without the instability piece.
What is the TRX suspended plank good for, and when should you skip it?: It is the foundational hold that TRX moves like the pike, atomic push-up, and mountain climber all build on. Skip it if you still struggle to hold a standard floor plank, since the added instability should come after that base strength, not before it.

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