TRX Side Plank

TRX Side Plank trains the trunk to resist unwanted extension or rotation while the body maintains a specific support position.

Primary muscle

Abs

Primary musclesObliques, Transverse abdominis

Secondary musclesGluteus medius, Quadratus lumborum, Shoulders

Equipment

TRX

How to perform TRX Side Plank

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

Place both feet securely in the TRX cradles, turn onto one forearm, and align the body sideways to the anchor.
Stack the shoulder above the elbow and the top hip above the bottom hip before lifting.
Raise the hips until the head, pelvis, and suspended feet form one straight line.
Hold while the straps remain even and the pelvis faces forward rather than rolling toward the floor.
Lower under control, turn safely, and repeat the hold on the other side.

End the set when the hips sag, rise, or turn, or when the lower back arches. Do not keep holding just to reach a set time.

Maintain abdominal tension while taking small, regular breaths.

Press through the support points and keep the neck long.

Shorten the body position or use knee support if the shoulders, pelvis, and spine cannot remain aligned.

Holding after position is lost: End the set when the hips sag, rise, or turn, or when the lower back arches. Do not keep holding just to reach a set time.
Collapsing into the shoulders: Press through the support points and keep the neck long.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Easier Hold: Use the knees, a higher surface, or bent arms or legs to make the hold easier while keeping the same body position.

Place TRX Side Plank 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	10–20 sec	45–75 sec	Stop well before position changes
Strength / endurance	2–4	20–45 sec	60–90 sec	Stop while 1–3 good-form reps are still possible

Use TRX Side Plank after Barbell Back Squats or Deadlifts so trunk fatigue does not reduce performance on the main lift.
Pair it with Dead Bug or Bird Dog for a focused core block with complementary demands.

Scale the movement