TRX Single-Leg Plank
Challenge your core! This TRX exercise builds stability and balance for a full-body burn.
The TRX Single-Leg Plank mainly works the core, with help from the glutes & hips and lower back. You'll need: suspension trainer.
Required Equipment
TRX Single-Leg Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Glutes (gluteus maximus); Lower Back (quadratus lumborum)
TRX Single-Leg Plank Variations and Alternatives
How to do the TRX Single-Leg Plank
Set the suspension straps: to about 8-12 inches above the ground.
Place your forearms on the ground and your feet in the stirrups of the straps, so your body is in a straight line from shoulders to ankles.
Engage your core and raise to a forearm plank position.
Once stable, slowly lift one leg off the strap, keeping it straight and aligned with your body.
Hold the single-leg plank for the desired amount of time, making sure to keep your hips level and avoid sagging or piking.
Carefully return the lifted leg to the strap and repeat on the opposite side.
Rest as needed between sets.
Maintain a strong core throughout the exercise, breathing steadily, and ensure not to let your lower back sag or your hips to rise too high. This exercise emphasizes core strength and stability, balance, and can be a full-body workout due to the requirement to stabilize the body on the suspension system.
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TRX Single-Leg Plank FAQs
What muscles does the TRX Single-Leg Plank work?
The TRX Single-Leg Plank mainly works the core, with help from the glutes & hips and lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the TRX Single-Leg Plank?
Suspension trainer.
What are some TRX Single-Leg Plank variations and alternatives?
Similar exercises include the Hanging Arm Straight-Leg Slinger, Leg Raises & Plank, Suspended Extended Plank and TRX Incline Plank.
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