Side Bridge with Arm Leg Swing
Description
The side bridge with arm leg swing is an advanced side plank variation. Swinging the top arm and leg in opposite directions while holding the side bridge tests anti rotation strength and core stability.
Equipment Required
Side Bridge with Arm Leg Swing Instructions
- Set up in a side plank with elbow under shoulder and feet stacked.
- Lift the hips so the body forms a straight line.
- Brace the core and keep the bottom side strong.
- Lift the top arm and the top leg into the air.
- Swing both the arm and leg forward toward each other.
- Then swing both back away from the body.
- Keep the hips lifted and the core braced through every swing.
- Complete all swings on one side then switch sides.
Side Bridge with Arm Leg Swing Form & Visual
Side Bridge with Arm Leg Swing Benefits
- Trains elite obliques and lateral core strength.
- Challenges balance through dynamic limb movement.
- Builds shoulder stability in the side plank position.
- Improves hip mobility through the leg swings.
- No equipment needed.
- Carryover to athletic balance and rotational sports.
Side Bridge with Arm Leg Swing Muscles Worked
- Obliques
- Gluteus medius
- Rectus abdominis
- Anterior deltoid
Side Bridge with Arm Leg Swing Variations & Alternatives
- Side Plank
- Side Plank with Leg Lift
- Side Plank with Hip Dip
- Star Plank
