Hinge to Plank (TRX / Suspension Trainer)

A challenging suspension exercise combining a posterior chain hinge with a plank position. This develops core stability, pressing strength, and dynamic control.

Instructions

1. Face away from the anchor point with feet slightly wider than hip-width apart, holding the handles at chest height
2. Bend at the hips and knees while keeping your body in a straight line, lowering toward the ground
3. As you hinge forward, simultaneously extend your arms to press into a plank position
4. Achieve a full plank with arms extended and body straight from head to heels
5. Drive through your feet and maintain core tension at the bottom position
6. Reverse the movement by bending your elbows and driving your hips up to return to standing
7. Keep continuous tension throughout the entire movement
8. Repeat for the prescribed number of repetitions

Tips

• Maintain a braced core to prevent sagging hips or excessive lower back arching
• The movement should be smooth and controlled, not jerky
• Your body should form a straight line in the bottom plank position
• Breathe out as you press into the plank, breathe in as you return to standing
• Start with your feet further from the anchor point for an easier variation
• Progress by moving your feet closer to create more horizontal loading