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Instructions
- Anchor the TRX straps securely and adjust them to mid-calf length.
- Place your feet into the foot cradles and assume a forearm plank position.
- Align elbows directly under shoulders and maintain a straight body line from head to heels.
- Engage your core, glutes, and quads.
- Hold the position without allowing hips to sag or rise.
Technical Tips
- Keep your gaze down to maintain a neutral neck position.
- Actively press forearms into the ground for better shoulder activation.
- Avoid letting your lower back arch.
- Maintain steady tension throughout your body.
Breathing Tips
- Breathe deeply and steadily through the nose.
- Exhale slowly while bracing the core.
- Avoid holding your breath during the hold.
Medical restrictions
- Lower back injuries
- Shoulder instability
- Core muscle strain
Description
The TRX Forearm Plank is a suspension-based core stabilization exercise that elevates the traditional plank by introducing instability through suspended feet. This variation demands greater core engagement, promoting deeper activation of abdominal and spinal stabilizer muscles. Ideal for improving balance, postural control, and overall functional strength, the TRX Forearm Plank is widely utilized in performance training and rehabilitation programs. The instability introduced by the TRX straps forces the entire kinetic chain to work synergistically, making it a valuable addition to any intermediate to advanced fitness routine. Unlike floor-based planks, this suspended version also recruits glutes, shoulders, and lower back muscles to a greater extent, enhancing total-body control. Whether integrated into a circuit or used as a standalone core challenge, the TRX Forearm Plank delivers measurable results in core strength and endurance.