TRX Hand Plank
Intense core workout! Challenge your stability and build serious strength with the TRX Hand Plank.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Attach the suspension trainer to an overhead anchor point and adjust the straps so that the handles are about a foot off the ground.
Place your feet into the handles, toes facing down and hands on the ground, positioned directly under your shoulders. You should be facing the floor on all fours to start.
Straighten your body, lift your knees off the ground, and move into a plank position with your weight on your forearms or hands (as shown in the images). Your body should form a straight line from your shoulders to your ankles.
Engage your core, glutes, and thighs to maintain a stable and straight plank position. Keep your back flat and avoid lifting your hips too high or letting them sag toward the ground.
Hold the position for the desired length of time, focusing on maintaining a controlled and stable core.
Carefully dismount by lowering your knees to the ground and releasing your feet from the handles.
Breathe steadily throughout the exercise and keep your head and neck in a neutral position, aligned with your spine. Adjust the difficulty of the exercise by changing the length of time you hold the plank or the height of the suspension trainer handles.