TRX Side Plank

Muscles worked by the TRX Side Plank

Primary

ObliquesOblique AbdominalsDeep CoreTransversus Abdominis

Secondary

Glute MediusGluteus MediusSide DeltsLateral Deltoid

Also called: oblique, obliques, side abs, external oblique, internal oblique, transverse abdominis.

Equipment

Suspension Trainer

Also called: trx, trx straps, suspension straps, bodyweight straps, inversion straps.

How to do the TRX Side Plank

1. Place both feet in the TRX foot cradles and lie on your side.
2. Prop up on your bottom forearm with your elbow under your shoulder.
3. Lift your hips so your body forms a straight line.
4. Stack your top foot over the bottom foot.
5. Hold the position while breathing steadily.
6. Lower and switch sides after the set.

Form tips

• Brace your obliques before lifting your hips off the floor.
• Do not let your hips drop toward the floor.
• Press the forearm into the floor to keep the shoulder active.

At a glance

TRX Side Plank in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Crab Dips
• High Plank
• Plank
• Reverse Plank
• Reverse Plank Dips
• Reverse Tabletop Hip Pulses
• Reverse Tabletop Hold
• Side Plank

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "trx-side-plank",
  "name_en": "TRX Side Plank",
  "name_de": "TRX Seitstütz",
  "name_es": "Plancha Lateral en TRX",
  "description_en": "A side plank with both feet suspended in TRX cradles, intensifying the demand on the obliques.",
  "description_de": "Eine seitliche Plank-Variante mit den Füßen im Suspension Trainer für schräge Bauchmuskeln und Rumpfstabilität.",
  "description_es": "Una plancha lateral con los pies en el TRX, que trabaja los oblicuos y la estabilidad de la cadera.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "suspension_trainer",
  "body_part": "core",
  "primary_muscles": [
    "obliques",
    "transverse_abdominis"
  ],
  "secondary_muscles": [
    "gluteus_medius",
    "lateral_deltoid"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "lower_back_safe",
    "knee_safe",
    "no_axial_load",
    "shoulder_safe"
  ],
  "variation_group": "plank",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Place both feet in the TRX foot cradles and lie on your side.",
    "Prop up on your bottom forearm with your elbow under your shoulder.",
    "Lift your hips so your body forms a straight line.",
    "Stack your top foot over the bottom foot.",
    "Hold the position while breathing steadily.",
    "Lower and switch sides after the set."
  ],
  "instructions_de": [
    "Lege beide Füße in die TRX-Fußschlaufen und leg dich seitlich hin.",
    "Stütze dich auf dem unteren Unterarm ab, Ellbogen unter der Schulter.",
    "Hebe die Hüfte, sodass dein Körper eine gerade Linie bildet.",
    "Stapele den oberen Fuß über den unteren.",
    "Halte die Position und atme gleichmäßig.",
    "Senke dich und wechsle nach dem Satz die Seite."
  ],
  "instructions_es": [
    "Coloca ambos pies en los soportes del TRX y recuéstate de lado.",
    "Apóyate en el antebrazo inferior con el codo bajo el hombro.",
    "Eleva las caderas de modo que el cuerpo forme una línea recta.",
    "Apila el pie superior sobre el pie inferior.",
    "Mantén la posición respirando de forma constante.",
    "Baja y cambia de lado al terminar la serie."
  ],
  "tips_en": [
    "Brace your obliques before lifting your hips off the floor.",
    "Do not let your hips drop toward the floor.",
    "Press the forearm into the floor to keep the shoulder active."
  ],
  "tips_de": [
    "Drücke den Unterarm aktiv in den Boden für eine stabile Schulter.",
    "Lass die Hüfte während des Haltens nicht absinken.",
    "Spanne das Gesäß an, um die Körperlinie zu sichern."
  ],
  "tips_es": [
    "Coloca el codo justo debajo del hombro de apoyo.",
    "Eleva la cadera hasta formar una línea recta.",
    "Respira de forma constante y cambia de lado al terminar."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "main": "images/flat/trx-side-plank-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "trx-side-plank");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.