Side Bridge

Side Bridge


This exercise involves lying on your side and propping yourself up on your forearm, lifting your hips off the ground to engage your core and strengthen your obliques. It is a great exercise for improving stability and preventing lower back pain.

Muscle Group

Equipment Required

Side Bridge Instructions

  1. Start by lying on your side with your elbow directly under your shoulder and your legs straight.
  2. Lift your hips off the ground, creating a straight line from your head to your feet.
  3. Hold this position for 30-60 seconds, or as long as you can maintain proper form.
  4. Lower your hips back down to the ground and repeat on the other side.
  5. Complete 2-3 sets on each side.

Side Bridge Form & Visual

Side Bridge

Side Bridge Benefits

  • Strengthens the oblique muscles
  • Improves core stability and balance
  • Helps prevent lower back pain
  • Increases hip and glute strength
  • Improves posture and alignment

Side Bridge Muscles Worked

  • Obliques
  • Transverse Abdominis
  • Gluteus Medius
  • Quadratus Lumborum

Side Bridge Variations & Alternatives

  • Side plank
  • Side plank with leg lift
  • Side plank with hip dip
  • Side plank with reach under
  • Side plank with knee tuck