Trx Band Seated in & Out
The TRX band seated in and out is a core exercise that uses suspension straps to add instability and resistance to the in-and-out abdominal movement. It targets the abs and hip flexors while also requiring shoulder engagement to maintain a controlled position on the straps.
How to do it
- Sit facing the TRX anchor with your hands in the handles and lean back slightly.
- Lift your feet off the ground and extend your legs outward, leaning back further.
- Pull your knees toward your chest while bringing your torso upright.
- Hold for a moment, then extend back out to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted as you lean back.
- Engage your abs before lifting your feet.
- Move in a slow, controlled rhythm.
- Exhale as you pull your knees toward your chest.
Breathing: Exhale as you pull your knees in toward your chest and inhale as you extend your legs back out to the starting position.
Common mistakes
- Rushing the movement causes momentum to take over, reducing the work your abs do.
- Slouching your upper back places extra strain on your lower spine instead of targeting the core.
- Holding your breath limits oxygen delivery and makes it harder to maintain balance on the straps.
Muscles worked
Primary: abs. Secondary: hip flexors, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 seconds
Lose weight
3 sets x 12-15 reps, rest 45 seconds
Build muscle
3-4 sets x 8-12 reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back or hips, ease off and choose a gentler core movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my lower back?
Stop and rest. Lower back discomfort usually means your abs are fatiguing or you are leaning back too far without enough core engagement. Try a regression like seated knee tucks.
How often can I do TRX seated in and outs?
2 to 3 times per week is plenty for most beginners, allowing your core adequate recovery time between sessions.
Do my arms do the work here?
Your arms and shoulders provide stability by holding the handles, but the primary effort should come from your abdominal muscles and hip flexors.