Core · TRX
Ring Extended Plank
How to do the ring extended plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Advanced
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
With your forearms or hands in the TRX handles, step your feet back and reach the straps slightly further out in front of your shoulders to lengthen the lever. Hold a rigid plank while the longer reach hugely increases the core demand.
- 1A deep brace through the lower abs as the longer lever loads the core
- 2The glutes squeezing to stop the hips from sagging
- 3The lats and shoulders pulling the straps in to stay stable
Common mistakes
- Letting the lower back arch as the hips drop
- Reaching so far that you lose the straight-line position
- Letting the straps swing out of control
Muscles worked
The ring extended plank mainly works the lower abs and upper abs, with the obliques, lats, glutes, and front delts assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesSupport
- LatsSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- Lower BackMinor
- QuadsMinor
- External RotatorsMinor
- Internal RotatorsMinor
- Hip FlexorsMinor
Kovo programs the ring extended plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.