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Exercise

Side Bridge

Also known as: side plank, lateral plank, side hold plank

Side Bridge — position 1

Side Bridge — position 2

Side Bridge is a isolation exercise for the abdominals. Main target: obliques. Also works: anterior deltoid. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeIsolation

MovementStatic hold

CategoryStrength

Muscles worked

Muscles worked in the Side Bridge: primary in bright, secondary in light

Primary

Secondary

Anterior deltoid

How to do it

Lie on your side with your legs straight and stacked, propping your upper body on your forearm with the elbow directly under the shoulder.
Brace your core and lift your hips off the floor until your body forms a straight line from head to feet.
Hold the position without letting the hips sag, breathing steadily.
Lower your hips back down and repeat on the other side.

Common mistakes

Hips dropping toward the floor.

Tips

Elbow directly under the shoulder, body straight from head to feet.

Used in these programs

3-Day Full Body Workout for Beginners

The whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.

Beginner · 3 times a week · Gym Beginner Home Ab Workout

15 minutes on a mat: crunches, reverse crunches, planks and dead bugs — the whole core and obliques with no equipment.

Beginner · 3 times a week · Home No-Equipment Full Body Home Workout

Three bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.

Beginner · 3 times a week · Home Gym Ab Workout

Weighted ab work: hanging leg raises, cable crunches, ab wheel and side planks — for a strong, defined core.

Intermediate · 2 times a week · Gym

Similar exercises

Oblique Crunches

Alternate Heel Touchers

Oblique Crunches - On The Floor

45-Degree Side Bend

Plank Hip Twists

Alternatives with other equipment

Barbell Side Bend

Bosu Ball Cable Crunch With Side Bends

Dumbbell Side Bend

Weighted Ball Side Bend

Advanced Kettlebell Windmill

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