How to do a TRX Side Plank
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About TRX Side Plank
Instructions for Proper Form
Enhancing core strength and lateral stability, the TRX Side Plank focuses on the obliques. The inclusion of TRX straps introduces an instability challenge, which elevates the exercise's difficulty and effectiveness, providing a robust workout for the core muscles.
- Lie on your right side with your right elbow flexed to 90 degrees and directly underneath your shoulder with your legs extended.
- Position the TRX so that the handles are 1-2’ above the ground with the TRX anchor overtop of your feet.
- Lift your legs to place both feet into the handle straps with your left foot in front of your right foot.
- Lift your hips and brace your core to make a straight alignment from your shoulders to your heels and hold for an allotted time.
Alternative Exercises to TRX Side Plank
1. Plank
92.8 mSCORESWAPPED 40 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
- Beginner
- Abs
2. Crunches
94 mSCORESWAPPED 35 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
- Beginner
- Abs
3. TRX Leg Raise
43.1 mSCORESWAPPED 24 TIMESFocusing on the core, specifically the lower abdominals, the TRX Leg Raise adds a stability challenge by suspending the legs through the straps. This exercise not only strengthens the core muscles but also enhances hip mobility and control, making it an essential component of a comprehensive core training program.
4. Bicycle Crunch
91.8 mSCORESWAPPED 20 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
- Beginner
- Abs
5. Ab Rollout
70.3 mSCORESWAPPED 17 TIMESAb Rollout is a compound exercise that primarily targets the core. Using an ab roller, this movement challenges your ability to maintain stability as you extend your body parallel to the ground. This exercise is great for developing core strength and stability, which can translate to better performance in other strength-training movements. The instability and range of motion make this a more challenging core exercise.
- Intermediate
- Abs
- Ab Wheel
6. TRX Ab Rollout
62.3 mSCORESWAPPED 17 TIMESSimilar to the traditional ab rollout, the TRX Ab Rollout challenges the core muscles through an extended range of motion. This exercise strengthens the abdominal muscles, improves core stability, and enhances shoulder strength, making it a powerful tool for building a strong, functional core.
7. Dead Bug
92.4 mSCORESWAPPED 17 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
- Beginner
- Abs
8. Ab Crunch Machine
96.1 mSCORESWAPPED 16 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
9. TRX Suspended Plank
51.7 mSCORESWAPPED 15 TIMESThis exercise is a variation on the more standard Plank. By placing your feet in the TRX straps, and suspending them over the ground, you add significantly more instability to this exercise. This helps further engage your core as you need to stabilize the movement even more than a standard plank. This is a great exercise for anyone looking to make their planks a bit more challenging.
10. TRX Kneeling Oblique Rollout
72.2 mSCORESWAPPED 15 TIMESTargeting the core, specifically the obliques, the TRX Kneeling Oblique Rollout challenges stability and strength through a dynamic rolling motion. This exercise is excellent for enhancing core endurance, rotational strength, and providing a unique challenge to the traditional core workout.