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TRX Side Plank
TRX Side Plank uses suspension straps to create instability in the traditional side plank, targeting obliques and abs to build core strength and lateral stability; ideal for functional training and anti-lateral flexion focus.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Shoulders, Glutes, Quads
Popularity Score
6
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
9/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis
Shoulders
5/10Anterior Delts
Glutes
5/10Glute Medius
Quads
3/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor TRX straps at mid-calf height. Lie on your side with forearm under shoulder, place feet in cradles with top foot slightly forward.
- Brace core and glutes.
- Press through forearm to lift hips until body forms straight line from head to heels.
- Stack shoulders and keep feet secure in straps.
- Engage shoulder girdle and hold position.
- Lower hips with control to rest.
- Switch sides.
Coaching Tips
Form Cues
- Body straight as board
- Core tight, no sag
- Shoulder over elbow
- Glutes squeezed
- Gaze forward
Breathing
Inhale to prepare, exhale and brace core to lift; maintain steady breathing during hold.
Tempo
2-0-2
Range of Motion
Hips lift until body aligns straight from shoulders to heels; avoid sagging below parallel to floor.
Safety
Safety Notes
- Avoid if shoulder instability present
- Stop if lower back pain occurs
- Ensure secure anchor point
- Use knee support if beginner
Spotting
Not required; self-spot with controlled descent or use wall for feet if needed.
Common Mistakes
- Hips dropping
- Shoulder shrugging
- Feet slipping out
- Arching back
- Rotating torso
When to Avoid
- Shoulder impingement
- Lower back injury
Flexibility Needed
- Shoulder flexion
- Hip mobility
Build Up First
- Master basic side plank
- Core bracing technique
Also known as
Suspended Side Plank, TRX Oblique Plank, TRX Lateral Plank
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