Side Bridge
The Side Bridge strengthens your core, particularly the obliques. It also engages the shoulders and hips for stability.
- Lie on your side with your legs straight and stacked.
- Prop yourself up on your forearm, keeping your elbow directly under your shoulder.
- Lift your hips off the ground, forming a straight line from head to heels.
- Hold this position for the desired duration, then lower back down.
How to perform the Side Bridge
- Set up. Set up in a stable, balanced starting position appropriate for the Side Bridge using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis minor.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis minor rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Side Bridge
Dumbbell Side Bridge
Perform a side bridge while holding a dumbbell to increase resistance and engage your core muscles more effectively.L…
Side Bridge (bent knee)
Perform the side bridge with your knees bent to engage your core and improve stability.Lie on your side with your kne…
Side Bridge with Arm Leg Swing
Begin in a side-lying position with your legs extended and stacked. Support your upper body on your forearm, keeping …
Side Bridge with Straight Legs
Perform the side bridge with straight legs to strengthen your core and improve stability.Lie on your side with your l…
Staggered Leg Side Bridge
Perform a staggered leg side bridge to strengthen your obliques and improve core stability.Lie on your side with your…
Suspension Side Bridge
Perform the Suspension Side Bridge to strengthen your obliques and improve core stability.Attach the suspension strap…
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