The side bridge is a core stability exercise performed on the floor using only body weight. It targets the abs, with secondary emphasis on the obliques and glutes. The movement involves holding a side plank position, which challenges core strength and stability.
Quick Facts
How to Do Side Bridge
Follow these step-by-step instructions to perform Side Bridge with proper form and technique.
- Lie on your side with your legs extended and stacked on top of each other.
- Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- Hold this position for the desired amount of time.
- Lower your hips back down to the starting position.
- Repeat on the other side.
Muscles Worked
Understanding which muscles Side Bridge targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Side Bridge
Incorporating Side Bridge into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Abs Development: Side Bridge directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Obliques and Glutes, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Side Bridge build real-world strength that transfers to daily activities and athletic performance.
- Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.
Safety Tips and Precautions
Performing Side Bridge safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Side Bridge, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Side Bridge, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.