Should I do the TRX side plank on my hand or my forearm?

The hand version shown here lifts the body higher and adds work for the shoulder and wrist. The forearm version spreads the load over a larger base, so it is the better place to start and the better choice if your wrist complains.

How long should I hold a TRX side plank?

Start with short holds of about 10 seconds per side and add time only while the line from head to feet stays straight. Several clean holds are worth more than one long hold with the hips sagging.

Is the TRX side plank harder than a regular side plank?

Yes. With the feet hanging in straps that can swing, the trunk and hips have to keep the body still as well as hold it up, so master the floor Side Plank first.

How high should the TRX straps be for a side plank?

Set the foot cradles at about mid-calf height and lie with your hips in line with the anchor point. That keeps the straps hanging straight down, so they do not pull you toward or away from the anchor.

Can I add hip dips to the TRX side plank?

Yes. Lowering the hips a few inches and lifting them back to a straight line under control turns the hold into a moving set for the obliques and hip muscles, but only add it once you can hold the straight line steadily.

TRX Side Plank

What Is the TRX Side Plank?

TRX Side Plank is a compound exercise that primarily targets the core, especially the obliques, and also engages the hip abductors, the lower back and the supporting shoulder. It is an intermediate-level movement that takes the floor Side Plank and hangs both feet in the foot cradles of a suspension trainer, so the body is held up by one straight arm on the floor and two straps that are free to swing.

The job of a side plank is to stop the trunk from bending sideways while the pelvis stays level. That trains the lateral core to hold the spine still under load without the repeated bending of a crunch, which is why side planks are a staple of core blocks, warm-ups and back-friendly training plans. Taking the feet off the floor adds a second task: the straps can sway forward, backward and side to side, so the trunk and hips have to keep the whole body still as well as keep it up.

The obliques carry most of the work, with the lower back muscles and the gluteus medius of the bottom hip holding the pelvis in line. In a study of 20 university students comparing eight plank variations, the suspended side plank and the floor side plank produced the highest lower back muscle activity of the group, and the suspended side plank's external oblique activity was not significantly lower than that of the suspended front plank and suspended roll-out plank, which scored highest. Supporting the body on the hand with a straight arm, as shown here, raises the body higher than the forearm version and asks more of the shoulder and wrist.

This variation suits people who can already hold a clean floor side plank on each side and want more challenge without adding weight. Build up with the floor Side Plank and the TRX Plank first, then try the suspended side plank on the forearm before moving to the hand.

Muscles Worked

MuscleActivation

External Oblique: Primary
Erector Spinae: High
Gluteus Medius: High
Deltoid: Medium
Gluteus Minimus: Medium
Rectus Abdominis: Medium
Serratus Anterior: Medium
Adductor Longus: Low
Tensor Fasciae Latae: Low
Triceps Brachii (Long Head): Low

Instructions

Adjust the TRX straps so the foot cradles hang at about mid-calf height.
Lie on your side with your hips in line with the anchor point and place one foot in each foot cradle, top foot stacked above the bottom foot.
Place the bottom hand flat on the floor directly under the shoulder and straighten the arm.
Rest the top hand on your top hip.
Start with the hips lowered toward the floor, legs straight.
Press the floor away through the bottom hand and lift the hips until your body forms a straight line from head to feet.
Keep the shoulders and hips stacked, the head in line with the spine and the eyes forward, with the straps still.
Hold for the set time while breathing steadily.
Lower the hips with control, take the feet out of the cradles and repeat on the other side.

Common Mistakes

Hips sagging
Letting the bottom hip drop toward the floor takes the work off the obliques and hangs the body on the lower back and shoulder.
Hand out of line with the shoulder
Placing the hand ahead of, behind or wide of the shoulder makes the shoulder hold the body at a weaker angle.
Sinking into the shoulder
Letting the supporting shoulder shrug toward the ear instead of pressing the floor away leaves the joint hanging on its passive structures.
Rolling forward or back
Letting the top hip or shoulder roll forward or back out of the stack breaks the straight line and sets the straps swinging.
Starting too far from the anchor
Setting up with the hips well ahead of or behind the anchor point makes the straps pull at an angle, so the body drifts before the hold even starts.
Holding the breath
Holding the breath through the hold makes it hard to stay braced for more than a few seconds, so breathe steadily while keeping the trunk tight.

Injuries

TRX Side Plank is a low risk exercise when performed with proper technique. It is a still hold with the spine in a neutral position, and side planks challenge the trunk without the high lumbar compression of repeated crunches or back extensions. The main strain points are the supporting shoulder and wrist, which carry a large share of body weight on a straight arm, and the lower back when the hips sag or twist.

Set the foot cradles at about mid-calf height, line your hips up with the anchor point and place the hand directly under the shoulder before you lift. Press the floor away so the shoulder does not sink toward the ear, and end the hold as soon as the hips start to drop or the straps start to swing instead of grinding out the time.

To make it easier, do the same hold on the forearm, or go back to the floor Side Plank with the knees bent or the legs straight. To make it harder, add time in short steps, reach the top arm toward the ceiling, or add slow hip dips. The floor Side Bridge Hip Abduction and the Copenhagen Plank are good next steps for the hip muscles.

Stop the set if you feel sharp pain in the shoulder, wrist or lower back, or numbness or tingling down the arm. If the wrist is the problem, the forearm version usually removes it.

Overview

Primary Focus: Core
Equipment: Suspension trainer and body weight
Modality: Strength
Difficulty: Intermediate

Alternative Exercises

Frequently Asked Questions

Q: Should I do the TRX side plank on my hand or my forearm?: The hand version shown here lifts the body higher and adds work for the shoulder and wrist. The forearm version spreads the load over a larger base, so it is the better place to start and the better choice if your wrist complains.
Q: How long should I hold a TRX side plank?: Start with short holds of about 10 seconds per side and add time only while the line from head to feet stays straight. Several clean holds are worth more than one long hold with the hips sagging.
Q: Is the TRX side plank harder than a regular side plank?: Yes. With the feet hanging in straps that can swing, the trunk and hips have to keep the body still as well as hold it up, so master the floor Side Plank first.
Q: How high should the TRX straps be for a side plank?: Set the foot cradles at about mid-calf height and lie with your hips in line with the anchor point. That keeps the straps hanging straight down, so they do not pull you toward or away from the anchor.
Q: Can I add hip dips to the TRX side plank?: Yes. Lowering the hips a few inches and lifting them back to a straight line under control turns the hold into a moving set for the obliques and hip muscles, but only add it once you can hold the straight line steadily.