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TRX Pendulum Swings
TRX suspension exercise in plank position with feet in cradles, swinging legs side to side to target obliques and core for rotational strength and stability.
About Exercise
Equipment
Rings
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Shoulders, Hip Flexors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
45-90 seconds • Recover fully between sets
How to Perform
Anchor TRX securely overhead with foot cradles at mid-calf height. Place feet in cradles, walk hands forward to plank position with body straight.
- Brace core and glutes, maintain level hips.
- Swing legs together to one side using obliques, keeping upper body stable.
- Rotate hips as legs reach peak swing.
- Return through center to opposite side smoothly.
- Continue alternating sides in controlled pendulum motion.
- Maintain straight line from head to heels throughout.
Coaching Tips
Form Cues
- Core tight always
- Hips level, no sag
- Upper body still
- Legs together
- Control the arc
- Breathe steadily
Breathing
Inhale during swing preparation, exhale as you initiate and control the swing.
Tempo
2-0-2
Range of Motion
Swing legs from center plank to 45 degrees each side, hips rotating fully without upper body twist or hip sag.
Safety
Safety Notes
- Secure anchor before starting
- Avoid if acute lower back pain
- Progress slowly to prevent joint stress
- Keep movements controlled to protect spine
- Test strap tension without full weight
Spotting
Not required; use stable anchor point for safety.
Common Mistakes
- Hips sagging low
- Jerky uncontrolled swings
- Upper body twisting
- Slack in straps
- Fast momentum reliance
- Lower back arching
When to Avoid
- Acute lower back injury
- Shoulder instability
- Recent hip surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip rotation range
- Ankle dorsiflexion for plank
Build Up First
- Proficient plank hold
- Core bracing technique
- Basic TRX familiarity
Also known as
TRX Side Swings, Suspension Pendulum
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