Side Bridge
Description
The side bridge is Dr. Stuart McGill's term for the side plank — one of the "Big Three" core exercises he recommends. You hold a lateral position on your forearm and feet for timed holds, building anti-lateral flexion endurance.
Equipment Required
Side Bridge Instructions
- Lie on your right side. Place right forearm on floor, elbow under shoulder.
- Stack or stagger your feet.
- Lift hips until body forms a straight line.
- Hold for the desired time.
- Keep hips elevated. Breathe steadily.
- Switch sides.
- Start with 10 to 20 seconds and build to 45 to 60 seconds.
- One of McGill’s “Big Three” for back health.
Side Bridge Form & Visual
Side Bridge Benefits
- McGill’s recommended core exercise for back health
- Builds anti-lateral flexion endurance
- Develops oblique and quadratus lumborum strength
- No equipment needed
- Promotes spine stability
- Evidence-based for back pain prevention
Side Bridge Muscles Worked
- Obliques
- Quadratus lumborum
- Gluteus medius
- Transverse abdominis
Side Bridge Variations & Alternatives
- Side Plank
- Lateral Side Plank
- Side Bridge Hip Abduction
- Curl-Up (McGill)
- Bird Dog (McGill Big Three)
