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Abs

TRX Side Plank

The TRX Side Plank is a strength exercise with a TRX for your abs. Share of the load in the Zulta muscle model: obliques 44%, gluteus medius 14% and upper abs 12%.

Level: IntermediateEquipment: TRXMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Set the suspension straps to mid-calf height and place both feet in the foot cradles, top foot in front of the bottom foot.
  2. Turn onto your side with the forearm on the floor and the elbow under the shoulder.
  3. Lift the hips until the body is straight from head to feet.
  4. Hold for 20 to 40 seconds, breathing slowly, keeping the straps still.
  5. Lower the hips and turn to the other side.

Tips

  • Press the feet slightly apart in the straps to steady them.
  • Push the bottom hip up to the ceiling the whole time.

Common mistakes

  • Letting the hips sag toward the floor.
  • Letting the straps swing back and forth.
  • Rolling the chest toward the floor.

Muscles worked by the TRX Side Plank

  • Obliques Primary44%
  • Gluteus medius Secondary14%
  • Upper abs Secondary12%
  • Lower abs Secondary8%
  • Serratus anterior Minor6%
  • Spinal erectors (lower back) Stabilizer6%
  • Gluteus maximus Stabilizer6%
  • Quads (rectus femoris) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

On one side the obliques and quadratus lumborum hold the body up (McGill 2010). Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.

TRX Side Plank alternatives

No equipment

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Similar exercises

Frequently asked questions

What muscles does the TRX Side Plank work?

Mainly the obliques. The gluteus medius, upper abs and lower abs assist.

Is the TRX Side Plank good for beginners?

The TRX Side Plank is rated intermediate. If you are new, learn the Side Plank first and build up from there.

What is a good alternative to the TRX Side Plank?

For example the Side Plank, Side Plank with Reach and Mountain Climber (Cross Body). They train mostly the same muscles, some with different equipment.

How do you make the TRX Side Plank harder?

Add weight or reps, or move on to the RKC Plank.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46 (core training)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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