How to do a TRX Side Plank
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with 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.
Alternatives & Variations to TRX Side Plank
1. Plank
92.8 mSCORESWAPPED 18 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.
2. Bicycle Crunch
91.8 mSCORESWAPPED 16 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.
3. Ab Crunch Machine
96.1 mSCORESWAPPED 15 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
4. TRX Ab Rollout
62.3 mSCORESWAPPED 13 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.
5. TRX Suspended Plank
51.7 mSCORESWAPPED 10 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.
6. Balance Trainer Crunch
39.4 mSCORESWAPPED 10 TIMESBalance Trainer Crunch is a more difficult variation on the standard Crunch. Similar to other crunches, this is a bodyweight exercise that targets your abdominals. By using a Balance Trainer, you add more instability to the movement, which leads to better activation of your core.
7. Russian Twist
96.2 mSCORESWAPPED 9 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
8. Dead Bug
92.4 mSCORESWAPPED 9 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.
9. Hanging Leg Raise
60.2 mSCORESWAPPED 9 TIMESHanging Leg Raise is a bodyweight core exercise that primarily targets the abdominals and hip flexors. By hanging from a pull-up bar and raising your legs, you add instability, forcing greater muscle engagement. This is a more challenging variation than Vertical Knee Raises, increasing the demand on your core and possibly the quadriceps, providing excellent strength and muscle-conditioning benefits.
10. TRX Leg Raise
43.1 mSCORESWAPPED 9 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.