Videos
Instructions
- Lie on your side with legs extended and a resistance band around your thighs.
- Place your forearm on the ground directly under your shoulder.
- Lift your hips off the ground into a side plank position.
- Drive the top knee upward against the resistance band while keeping hips elevated.
- Lower the knee back slowly while maintaining side plank posture.
- Repeat for desired reps, then switch sides.
Technical Tips
- Keep your body in a straight line from head to feet.
- Engage your core and glutes throughout the movement.
- Avoid letting your hips drop between repetitions.
Breathing Tips
- Inhale before lifting the knee.
- Exhale as you raise the knee against resistance.
- Inhale again as you return to the starting position.
Medical restrictions
- Avoid if experiencing shoulder instability or rotator cuff injuries.
- Not recommended for individuals with acute hip or lower back pain.
The Banded Side Bridge is a powerful core stability exercise that combines lateral plank positioning with dynamic lower-body resistance. This movement targets both the abdominal muscles and gluteal complex, making it ideal for enhancing functional strength, balance, and core endurance. By incorporating a resistance band around the thighs, the exercise introduces additional activation of the hip abductors, particularly the gluteus medius, which is essential for lower-body alignment and pelvic control. The dynamic component—raising and lowering the top knee—intensifies the challenge, requiring continuous engagement of both the core and stabilizing muscles. Banded Side Bridges are widely used in athletic training, rehabilitation settings, and fitness programs aiming to improve lateral chain strength and injury prevention. Whether as part of a bodyweight routine or integrated into circuit training, this exercise supports better posture, spinal stability, and performance in multi-directional sports and everyday movement patterns.
What muscles do Banded Side Bridges work?
Banded Side Bridges primarily target the abs and glutes, while also engaging the external obliques, gluteus medius, hip abductors, and lower back for improved core and hip stability.
Are Banded Side Bridges good for strengthening the core?
Yes, Banded Side Bridges are excellent for core strengthening as they challenge lateral stability and engage multiple core and hip muscles through a dynamic side plank motion.
Can I do Banded Side Bridges without a resistance band?
Absolutely, you can perform Side Bridges without a resistance band, but using one increases glute activation and adds intensity to the movement.
Are Banded Side Bridges suitable for beginners?
They are best suited for individuals with some core strength experience. Beginners can start with static side planks and progress to the banded version as stability improves.
How many reps of Banded Side Bridges should I do?
Start with 8–12 controlled reps per side, focusing on form and muscle engagement, and gradually increase as strength and endurance improve.