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 musclesRectus abdominis, Transverse abdominis, Iliopsoas

Secondary musclesObliques, Deltoids, Triceps brachii, Quadriceps

Equipment

TRX

Set up for TRX Side Plank Knee Tuck

Attach the straps to a rated anchor, lock both adjusters, and make the straps equal unless the exercise specifies otherwise.
Pull firmly on both handles or cradles before leaning your body weight into the trainer.

Establish the named start position for TRX Side Plank Knee Tuck, secure the trx, and rehearse the complete pain-free range before adding effort.
Confirm a stable high plank before moving the knees; the shoulders should remain above the hands throughout the repetition.

Choose the easiest TRX Side Plank Knee Tuck variation that preserves the required body line and full controlled range; use elevation, support, or assistance as needed.
Perform one slow rehearsal repetition and change the setup if the equipment shifts, the range causes pain, or the target position cannot be maintained.

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

For TRX Side Plank Knee Tuck, place the hands below the shoulders and secure the feet in the straps or on the floor, then 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 the named knee or 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.

These are the form changes most likely to move work away from the target muscles or make the repetition harder to control.

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.

Control the return so the feet or TRX straps do not swing between repetitions.

Reduce the resistance, range, lever length, or balance demand if TRX Side Plank Knee Tuck cannot be completed without compensation.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Shorten the hold, range, or lever if the lower back or neck takes over; choose a different core pattern if symptoms continue.

Programming guide

Place TRX Side Plank Knee Tuck where its skill and fatigue demands best support the session goal, after the athlete has completed a relevant warm-up.

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	Finish with 1–3 technically clean reps in reserve

Increase the controlled range, lever length, or hold duration before adding load. End every set when rib, pelvis, or lower-back position changes.

Pair with upper-body accessory work when neither movement depends on an exhausted trunk.
Avoid fatiguing the core immediately before heavy squats, hinges, carries, or overhead work.

Begin with 2–3 sets of 8–12 controlled repetitions and keep several technically sound repetitions in reserve.
Rest long enough to reproduce the intended range and posture on the next set.
Progress one variable at a time and record repetitions, resistance, range, and coaching notes.

Scale the movement