Side Bridge
How to do it
Starting position
- Lie on your side and place your elbow directly under your shoulder.
- Stack your feet or stagger them slightly front to back.
- Align your body in a straight line from head to toe.
- Place your top hand on your hip.
Movement
- Lift your hips to bring your body into a straight line.
- Squeeze your bottom obliques and glutes at the same time.
- Hold that position for the set time.
- If your hips start to sag, end the set.
Breathing
Don't stop breathing while holding; keep taking shallow breaths.
Cautions
- If your hips sag downward, your obliques get a rest.
- If your body rotates forward or backward, you lose tension, so keep your chest facing directly to the side.
- If you have shoulder pain, bend your knees and support yourself on your knees.
Exercise info
| Primary muscles |  Obliques |
|---|---|
| Secondary muscles | Abs · Glutes · Side delts |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Recommended time | 20 sec–1 min (one side at a time) |
27 similar exercises
Representative exercise: Side Bridge
- Side Plank (Beginner)
- Side Plank Glute Raise
- Wall-Supported Side Plank
- Side Plank Lift against Wall
- Resistance Band Side Plank Glute Raise
- Bent-Knee Side Plank
- Side Bridge (Bent Knee)
- Side Plank
- Side Bend Plank
- Wall Star Plank
- Side Plank Raise
- Straight Arm Side Plank
- Side Plank Form Correction (Butt)
- Dumbbell Side Bridge
- Dumbbell Side Plank Raise
- Side Plank (version 2)
- Kneeling Side Plank Raise
- Side Plank Lift on a Padded Stool
- Side Bridge with Bent Leg
- Dumbbell Side Bridge with Bent Leg
- Star Plank
- Side Plank Crunch
- Kettlebell Side Plank
- Ring Side Bridge
- Suspension Side Bridge
- Dumbbell Side Plank (VERSION 2)
- Side Plank with Raised Leg (VERSION 2) (left)
Related exercises
Rolling BridgeHarderSide Bridge with Bent LegHarderDumbbell Side BendSimilar exerciseBand Side BendSimilar exerciseCable Side BendSimilar exerciseDumbbell Side Bridge with Bent LegSame muscle · different equipmentRing Side BridgeSame muscle · different equipmentSuspension Side BridgeSame muscle · different equipmentKettlebell Arm BarSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.