TRX Side Plank

Man performing TRX Side Plank

The TRX Side Plank exercise is again a variation of the regular floor side plank, with your feet suspended in the TRX straps. In addition, a rotation element is added to this side plank, which is great dynamic core stability work in the often neglected Transverse (rotational) plane of motion. A good mastery of the static side plank is always suggested before adding the rotational movement. The side position plus the added rotation will place more emphasis on the rotational muscles of the core, such as the internal and external abdominal obliques.

Primary muscles worked

  • Obliques

Secondary muscles worked

  • Abs
  • Glutes
Body Part

Body Part:




Step 1: From a side-lying position, with your forearm on the floor, place one foot in each of the TRX stirrups; one foot should be behind the other. Your head should be aligned in a straight line with your body (ie: centered in between both shoulders). Your shoulders should be stacked above each other, and stacked above your elbow. The other arm is extended upward towards the ceiling; also stacked above the shoulders and elbow of the grounded arm. Keep your core fully engaged to avoid the hips drooping.

Step 2: From this position, rotate your torso so you are able to bring your upper arm down and through the space underneath your torso from front to back, then rotate back up to the starting position.

Step 3: Repeat this movement several times, then switch sides and repeat.

How to progress the exercise

Progressing this exercise to your hands as opposed to your forearms will increase the challenge for your shoulders while continuing to work your core. Make sure to shorten the length of the TRX straps to assure you remain parallel to the floor. Incorporating a BOSU or Stability ball under your forearms or hands will bump up the challenge!

Additional Information

Avoid letting your hips sag during this movement; remember to always activate your core, glutes, and shoulder girdle muscles.

Man performing TRX Side Plank



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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