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Instructions
- Lie on your side with legs extended and feet stacked.
- Place your elbow directly under your shoulder with your forearm on the floor.
- Lift your hips off the floor, forming a straight line from head to feet.
- Hold the position while keeping your core engaged and hips stable.
Technical Tips
- Keep your body in a straight line without letting your hips drop.
- Engage your glutes and obliques to maintain stability.
- Do not shrug your supporting shoulder; keep it strong and stable.
Breathing Tips
- Inhale before lifting your hips.
- Exhale as you lift and engage your core.
- Maintain steady breathing throughout the hold.
Medical restrictions
- Shoulder injury
- Lower back pain
- Elbow injury
What muscles do I work with the Side Bridge?
The Side Bridge primarily works your abs, especially the obliques, while also engaging your glutes, hip abductors, and back muscles for stability.
Is the Side Bridge good for lower back pain?
Yes, the Side Bridge is recommended to improve core stability and reduce lower back pain risk by strengthening the obliques and spine-supporting muscles, but consult a professional if you have existing back issues.
How long should I hold the Side Bridge?
For optimal benefits, hold the Side Bridge for 20–60 seconds per side, ensuring proper form and core engagement throughout the hold.
Can beginners do the Side Bridge?
Yes, beginners can perform the Side Bridge with bent knees to reduce difficulty and progress to full extension as core strength improves.
The Side Bridge is an effective core strengthening exercise that primarily targets the abdominal muscles while engaging the glutes and back for stability. It is widely used to improve lateral core endurance, enhance spinal support, and reduce the risk of lower back injuries by training the obliques and hip stabilizers. This exercise requires no equipment and is performed by lifting the hips off the ground while maintaining a straight body line supported on the forearm and feet. The Side Bridge is suitable for building lateral strength and endurance, promoting better posture and balance. Its isometric nature makes it ideal for improving core stability, crucial for athletic performance and daily functional movements. Integrating the Side Bridge into your routine can aid in developing a strong, balanced core foundation, necessary for safe progression into advanced strength and functional exercises.