Plank on Hands (TRX / Suspension Trainer)

A core and shoulder stability exercise with feet suspended in TRX straps and hands directly under shoulders, creating an unstable plank that intensifies core engagement.

Instructions

1. Place both feet in the TRX foot cradles with the straps adjusted short
2. Position your hands directly under your shoulders, arms fully extended
3. Create a plank position with your body in a straight line from head to heels
4. Engage your core, glutes, and shoulders to maintain stability
5. Hold this position while breathing steadily
6. Maintain constant tension in your core to prevent sagging
7. Lower down when fatigued or form breaks

Tips

• The suspended feet increase the instability and core demand compared to a regular plank
• Focus on keeping your shoulders packed and stable
• Engage your glutes to prevent excessive spinal extension
• Keep your head in a neutral position looking slightly ahead
• Shorter holds with perfect form are preferable to longer holds with poor alignment
• If hips drop significantly, end the set and rest