Side Bridge
Side Bridge is a isometric strength - lateral trunk support exercise involving Internal and external obliques, Quadratus lumborum. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Internal and external obliques, Quadratus lumborum
- Secondary muscles
- Deltoid
- Exercise type
- Isometric strength - lateral trunk support
Exercise technique
- Lie down
Lie on your side and place your lower forearm on the mat.
- Elbow
Align your elbow beneath your shoulder.
- Feet
Extend your legs with your feet stacked or slightly staggered.
- Lift
Press through your lower forearm and foot edge to raise your pelvis.
- Bridge
Keep your shoulders, hips and ankles in a straight line.
- Breathing
Breathe steadily while maintaining lateral trunk support.
- Lower
Lower your hips slowly and switch sides.
Key technique points
- Push into the floor with the lower shoulder.
- Do not let your hips drift backward.
- Keep your upper shoulder stacked above the lower one.
- Do not let your head fall sideways.
- Establish nonslip foot support.
- End the hold before alignment breaks down.
Common mistakes
Collapsing at the waist
Do not lower the pelvis and let the load pull you into a side bend.
Turning the chest
Do not perform a floor-facing plank instead of side support.
Elbow too far away
Do not unnecessarily weaken shoulder support.
Foot slipping
Do not maintain the position when the lower support is insecure.
Shoulder rising toward the ear
Do not let your chest sink over the forearm.
Holding the breath
Do not try to extend the bridge hold without breathing.
Frequently asked questions
Side Bridge: why is “Collapsing at the waist” a mistake?
Do not lower the pelvis and let the load pull you into a side bend.
Side Bridge: why is “Turning the chest” a mistake?
Do not perform a floor-facing plank instead of side support.
Side Bridge: why is “Elbow too far away” a mistake?
Do not unnecessarily weaken shoulder support.
Side Bridge: why is “Foot slipping” a mistake?
Do not maintain the position when the lower support is insecure.
Side Bridge: why is “Shoulder rising toward the ear” a mistake?
Do not let your chest sink over the forearm.
Side Bridge: why is “Holding the breath” a mistake?
Do not try to extend the bridge hold without breathing.
What should I focus on when doing Side Bridge?
Push into the floor with the lower shoulder. Do not let your hips drift backward. Keep your upper shoulder stacked above the lower one. Do not let your head fall sideways. Establish nonslip foot support. End the hold before alignment breaks down.
Related exercises
- Band Pallof Press
- Bicycle Crunch
- High-to-low Cable Woodchop
- Short-lever Copenhagen Plank
- Alternate Heel Touchers
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.