TRX Plank Crunch Knee Tuck

TRX Plank Crunch Knee Tuck trains the trunk to resist unwanted extension or rotation while the body maintains a specific support position.

Primary muscle

Abs

Primary musclesRectus abdominis, Transverse abdominis, Iliopsoas

Secondary musclesObliques, Deltoids, Triceps brachii, Quadriceps

Equipment

TRX

How to perform TRX Plank Crunch Knee Tuck

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For TRX Plank Crunch Knee Tuck, place both feet securely in the TRX cradles, set the hands below the shoulders, and form one line from the head through the hips to the heels.
Brace the trunk and press the floor away so the shoulder blades remain supported against the ribs.
Draw both knees toward the chest without allowing the hips to sag, pike, or rotate.
Pause only as long as the shoulders remain above the hands and the lower back stays controlled.
Extend the leg or legs slowly to the plank position before repeating. Repeat without changing the established position.

Keep the shoulders over the hands and draw the knees forward without lifting the pelvis high.

Brace before extending the legs and shorten the range if the pelvis drops.

Press the floor away and maintain the original upper-body position.

Extend the legs slowly so the foot cradles and straps do not swing between repetitions.

Hips piking: Keep the shoulders over the hands and draw the knees forward without lifting the pelvis high.
Shoulders drifting behind the hands: Press the floor away and maintain the original upper-body position.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Static high plank: Hold the shoulder and pelvis position before adding knee movement.

Place TRX Plank Crunch Knee Tuck after the main compound lifts, in a focused core block, or beside an exercise that does not require a fresh trunk.

Use two to four times per week while accounting for trunk work already supplied by squats, hinges, carries, and overhead lifting.

Goal	Sets	Reps or time	Rest	Effort and execution
Control / technique	2–3	5–8 reps	45–75 sec	Stop well before position changes
Strength / endurance	2–4	8–15 reps	60–90 sec	Stop while 1–3 good-form reps are still possible

Use TRX Plank Crunch Knee Tuck after Barbell Back Squats or Seated Dumbbell Shoulder Press rather than before those main lifts.
Pair it with Dead Bug or Cable Pallof Press for a balanced core block.

Scale the movement