Plank on Elbows (TRX / Suspension Trainer)

A core stability exercise performed with forearms in TRX foot cradles, holding a plank position to build abdominal and shoulder strength with reduced instability from suspended feet.

Instructions

1. Place both forearms in the TRX foot cradles with feet suspended behind you
2. Position your elbows under your shoulders, forearms parallel
3. Engage your core and press into your forearms to lift your hips level with your shoulders
4. Create a straight line from your head to your heels
5. Hold this position while maintaining steady breathing
6. Keep your core engaged to prevent sagging hips
7. Lower down carefully when fatigued

Tips

• Focus on maintaining a neutral spine throughout the hold
• Engage your glutes and core equally to prevent lower back strain
• The suspension adds instability, which increases core demand
• Shorter holds with perfect form are better than longer holds with poor alignment
• If hips sag, end the set and rest before attempting again
• Breathe steadily and avoid holding your breath