Plank Single Leg (TRX / Suspension Trainer)
An advanced core stability exercise where one leg is lifted while holding a plank position with both feet in TRX straps, significantly increasing core and glute demands.
Instructions
- Assume a plank position with hands under shoulders and both feet in TRX foot cradles
- Engage your core and maintain a straight line from head to heels
- Lift one foot several inches upward while maintaining plank alignment
- Hold for the prescribed duration on one side
- Lower the leg and lift the opposite leg
- Alternate sides for the total time or reps
- Keep your hips level to avoid rotation or dropping
Tips
- Keep your core heavily engaged to prevent spinal rotation
- Engage your glute on the lifted side to assist in stability
- The unilateral load increases the core demand significantly
- Shorter holds with perfect form are better than longer holds with poor alignment
- Maintain steady breathing throughout the hold
- If hips rotate, lower the leg and reset your positioning
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 15 s |
| Build muscle | 3 | 25 s |
| Build endurance | 3 | 35 s |