Overview
The Side Bridge is a core exercise performed on one side of the body, where the obliques actively control hip movement in the frontal plane. Unlike static holds, this execution involves lowering and raising the hips, training the lateral core muscles through both eccentric and concentric phases.
How to Perform the Side Bridge
Starting Position:
Lie on your side with your forearm on the floor.
Position the elbow directly under the shoulder.
Stack your legs straight on top of each other, feet aligned.
Keep the body in a straight line from head to heels.
Lower the Hips:
Slowly lower your hips toward the floor under control.
Maintain shoulder alignment and avoid collapsing into the elbow.
Raise the Hips:
Engage the obliques to lift the hips back up.
Return to a straight body position without overextending.
Continue the Movement:
Repeat the controlled lowering and lifting motion for the desired number of repetitions.
Keep the movement smooth and stable.
Switch Sides:
Complete all repetitions on one side before changing sides.
Tips for Proper Form
Keep the shoulder stacked directly over the elbow.
Control both the lowering and lifting phases—avoid momentum.
Maintain a neutral neck and stable torso.
Keep the legs straight and stacked throughout the movement.
Focus on controlled breathing as the hips rise.
Common Mistakes to Avoid
Treating the Side Bridge as a static hold.
Dropping the hips too quickly toward the floor.
Allowing the shoulder to collapse.
Rotating the torso instead of moving strictly side to side.
Using momentum instead of muscular control.
Benefits of the Side Bridge
Improves Oblique Strength: The Side Bridge dynamically loads the obliques through lateral flexion and extension, helping develop functional strength rather than static endurance alone.
Enhances Lateral Core Control: By repeatedly lowering and lifting the hips, the exercise trains the core to actively control side-bending forces, which is essential for daily movement and sports performance.
Supports Spinal Stability: Stronger lateral core muscles help stabilize the spine during asymmetric loading, reducing stress on passive structures of the lower back.
Improves Athletic Movement Quality: The Side Bridge carries over to running, cutting, and change-of-direction tasks by improving frontal-plane control of the pelvis and trunk.
Builds Core Strength Through Movement: Unlike isometric holds, this dynamic version develops strength across a range of motion, making it more transferable to real-world and sport-specific activities.
How to Add It to Your Training Routine
The Side Bridge is best suited for training styles that emphasize core control, stability, and movement quality, rather than maximal strength or muscle hypertrophy.
Core Strength Training: Used as a primary lateral core exercise to build dynamic oblique strength and endurance.
Athletic Conditioning: Fits well into programs for runners, field-sport athletes, and anyone requiring frontal-plane stability and pelvic control.
Functional Training: Supports movement efficiency in daily tasks and multi-directional activities.
Injury Prevention Programs: Frequently included to improve lateral trunk strength and reduce lower-back and hip-related issues.
Warm-Up or Activation Blocks: Can be used before training to activate the lateral core and prepare the body for asymmetric loading.
Side Bridge Muscles Worked
Frequently Asked Questions
Is the Side Bridge an isometric exercise?
No, in this execution the hips move dynamically up and down.
How low should the hips go?
Lower them close to the floor while maintaining full shoulder and core control.
Should the movement be fast or slow?
Slow and controlled repetitions are most effective.
Can beginners perform this exercise?
Yes, by limiting range of motion or bending the knees if necessary.
What is the main focus of the Side Bridge?
Dynamic lateral core strength and control.