Side Bridge

Side Bridge Exercise Description

The Side Bridge (forearm side plank) is an anti–lateral flexion core exercise that builds trunk and pelvic stability using only body weight. It primarily targets the external and internal obliques and quadratus lumborum, with assistance from the gluteus medius/minimus to keep the pelvis level and the floor-side shoulder stabilizers (serratus anterior and rotator cuff). The goal is a rigid, neutral torso while you support your body on one forearm and the side of your foot or knee. Expect a strong lateral core demand without spinal motion—your job is to resist sagging or twisting. The movement is easily modified by bending the knees or staggering the feet for more base of support, or by stacking the feet and extending the legs for a greater balance challenge.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques, Quadratus Lumborum
Assisting Muscles: Iliocostalis
Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Infraspinatus, Serratus Anterior, Subscapularis
Body Area: Upper Body
Body Parts: Back, Core, Lower Back, Torso
Body Surface: Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Spine Stabilizers, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Multi-joint
Muscle Location: Deep Side Abs, Side Abs, Side Lower Back
Movement Direction: Other
Muscle Position: Lateral
Gender: Female

How To Do The Side Bridge Exercise

‘- Lie on your side with legs long, feet stacked; align elbow directly under shoulder.
– Place forearm on the floor, palm flat or fist; keep neck long and chin slightly tucked.
– Stack shoulders and hips; draw ribs down and brace gently to set a neutral spine.
– Press the forearm into the floor, “pack” the shoulder (no shrug), and squeeze the glutes.
– Lift hips until your body forms a straight line from head to feet (or knees).
– Keep pelvis level—avoid letting the top hip roll forward or the hips pike.
– Maintain steady, relaxed breathing; do not hold your breath.
– Lower with control, staying aligned the entire way.
– Modification: bend knees to about 90 degrees and bridge from the knees, or stagger the feet for extra stability.
– Repeat the same setup and execution on the other side.

Side Bridge Tips

‘- Align your elbow directly under your shoulder before lifting.
– Stack your feet and keep your legs long to start (or use a stated modification).
– Place your forearm firmly on the floor, with palm flat or in a fist.
– Keep your neck long and chin slightly tucked throughout the hold.
– Stack your shoulders and hips, drawing your ribs down to set a neutral spine.
– Press your forearm into the floor and “pack” the shoulder—avoid shrugging.
– Squeeze your glutes and lift your hips until your body forms a straight line from head to feet (or knees).
– Keep your pelvis level; avoid letting the top hip roll forward or your hips pike.
– Maintain steady, relaxed breathing and avoid holding your breath.
– Lower your hips with control, keeping your body aligned the whole way.

Side Bridge Beginner Introduction

The Side Bridge (forearm side plank) is a bodyweight core hold that challenges the side abs, side of the lower back, and hips to stay strong and steady. In this position, the body is supported on one forearm and the side of the lower body while the trunk hovers off the floor, creating a straight, plank-like shape. The upper glutes help keep the hips level, while the shoulder of the floor-side arm and nearby chest and shoulder muscles work to provide a solid base.

This is an “anti–side-bending” and “anti-twisting” drill, meaning the spine stays still while the core resists collapsing or rotating. The emphasis is on a firm midsection and organized alignment from head to feet or knees, with calm, steady breathing throughout the hold. The setup is easily scaled: bent legs with a shorter lever create a more forgiving version, while straight legs with feet one in front of the other or stacked increase the balance and stability demand.