TRX Side Plank Knee Tuck

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

Primary muscle

Abs

Primary musclesInternal and external obliques, Transverse abdominis

Secondary musclesRectus abdominis, Iliopsoas, Shoulders

Equipment

TRX

How to perform TRX Side Plank Knee Tuck

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

Place both feet in the TRX cradles and turn onto one forearm with the shoulder stacked above the elbow and hips facing sideways.
Lift into a side plank and brace so the head, hips, and feet form one line.
Draw the knees toward the chest while keeping the pelvis stacked rather than rotating toward the floor.
Pause briefly in the tucked side-plank position with the supporting shoulder stable.
Extend the legs slowly, complete the set, and repeat on the other side.

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 Side Plank 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 Side Plank 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