Side Bridge
Learn how to do side bridge with a clear setup, controlled movement, and a technique you can repeat.
How to do side bridge
- Lie on your side on the floor with your legs straight and stacked, propping your upper body on your forearm with the elbow directly beneath your shoulder.
- Place your free hand on your hip and keep your head, neck, and spine in one straight line. This will be your starting position.
- Brace your abs and lift your hips off the floor until your body forms a straight line from ankles to shoulders, supported on your forearm and the side of your bottom foot.
- Hold the position for the prescribed amount of time, breathing steadily and keeping your hips from sagging or rotating forward.
- Lower your hips back to the floor under control, then repeat on the opposite side.
Side Bridge: muscles worked
Primary focus: abdominals and trunk. Supporting muscles: Shoulders.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do side bridge?
Lie on your side on the floor with your legs straight and stacked, propping your upper body on your forearm with the elbow directly beneath your shoulder. Place your free hand on your hip and keep your head, neck, and spine in one straight line. This will be your starting position. Brace your abs and lift your hips off the floor until your body forms a straight line from ankles to shoulders, supported on your forearm and the side of your bottom foot.
What muscles does side bridge work?
Side Bridge primarily trains the abdominals and trunk, with the shoulders contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for side bridge?
Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control.
What can I do instead of side bridge?
Related options include Cross-Body Crunch, Crunch - Hands Overhead, Crunch - Legs On Exercise Ball. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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