Videos
Instructions
- Secure your feet in the TRX straps with legs extended and stacked.
- Lie on your side with your elbow directly beneath your shoulder.
- Engage your core and lift your hips off the ground to form a straight line from head to feet.
- Hold the position without letting your hips drop.
- Switch sides after the desired duration.
Technical Tips
- Keep your body in a straight line throughout the movement.
- Avoid rotating your torso or letting your hips sag.
- Ensure the supporting elbow is directly under the shoulder for joint safety.
Breathing Tips
- Inhale deeply before lifting your hips.
- Breathe steadily and deeply throughout the hold.
- Exhale fully as you lower and exit the position.
Medizinische Einschränkungen
- Shoulder instability or injuries
- Lower back pain or spinal issues
- Acute hip or core muscle strains
The TRX Side Plank is a challenging core stabilization exercise that uses suspension straps to elevate the difficulty of the traditional side plank. This variation introduces instability, forcing greater muscle engagement across the obliques, glutes, and hip stabilizers. Ideal for advanced fitness practitioners, it promotes superior balance, lateral core strength, and functional muscle control. This exercise is particularly beneficial for athletes and individuals seeking to enhance performance in rotational and lateral movement patterns. By keeping the body in a rigid, aligned position while suspended, it minimizes compensations and improves postural control. The TRX Side Plank not only strengthens the abdominal wall but also enhances neuromuscular coordination and joint integrity. It is a valuable addition to any core training program aimed at improving functional strength and stability.
What muscles do TRX Side Planks work?
TRX Side Planks primarily target the abs, especially the obliques, while also engaging the glutes and hip stabilizers to maintain body alignment and stability.
Is the TRX Side Plank good for core strength?
Yes, the TRX Side Plank is excellent for building core strength as it challenges lateral stability and deep core muscles through suspension-based instability.
How long should I hold a TRX Side Plank?
Start with 15–30 seconds per side and gradually increase as core strength and endurance improve, aiming for up to 60 seconds or more.
Can beginners do TRX Side Planks?
TRX Side Planks are considered advanced; beginners should master standard side planks before progressing to this suspended variation.
What are the benefits of doing TRX Side Planks?
Benefits include improved core stability, enhanced balance, stronger obliques and glutes, and better postural alignment, especially during dynamic movements.