TRX Side Plank
The TRX Side Plank is an intermediate core stability exercise that suspends your feet in a TRX trainer while you support your bodyweight on one forearm. It challenges the obliques and deep core muscles by adding significant instability to the traditional side plank pattern.
Since this is a timed isometric hold, the AI tracks your duration and RPE to gauge exactly when your core endurance is improving or plateauing. If your HRV or sleep data indicates low recovery, the app may shorten the hold time to prevent form breakdown and potential shoulder strain. Additionally, if you report shoulder pain, the system can instantly suggest floor-based regressions to maintain core volume without aggravating the joint.
Form Cues
- Place your feet heel-to-toe in the foot cradles
- Stack your supporting elbow directly under your shoulder
- Lift your hips until your body forms a straight line
- Squeeze your glutes and brace your core tightly
- Keep your head neutral and look straight ahead
- Don't let your hips sag toward the floor
- Don't rotate your top shoulder forward or backward
- Don't place your elbow too far away from your body
- Don't hold your breath while maintaining tension
- Don't look down at your feet
Common Mistakes
- Sagging hips
- Torso rotation
- Elbow misalignment
- Holding breath
- Looking down
Muscles Worked
This exercise primarily targets the internal and external obliques, which are crucial for rotational power and lateral stability. It also heavily engages the quadratus lumborum and lateral deltoids to stabilize the spine and shoulder against the instability of the suspension straps.
Primary
Secondary
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