Supine Plank on Elbows (TRX / Suspension Trainer)
Core-strengthening plank performed on your back with feet in TRX straps. Hold the position for time.
Instructions
- Lie on your back with your head near the anchor point.
- Place your feet in the TRX foot cradles.
- Position your elbows on the ground directly under your shoulders.
- Lift your hips off the ground, creating a straight line from knees to head.
- Engage your core and glutes to maintain the plank position.
- Hold this position for the desired duration, maintaining constant tension.
Tips
- Keep your hips level and avoid dropping them toward the ground.
- Maintain constant core engagement throughout the hold.
- Breathe steadily—do not hold your breath.
- Focus on creating a straight line with your body.
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 |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
Decline Plank
Learn more about decline plank intermediate strength
Plank (Medicine Ball)
Learn more about plank (medicine ball) intermediate strength
Supine Plank on Hands (TRX / Suspension Trainer)
Learn more about supine plank on hands (trx / suspension trainer) intermediate strength