Side Bridge

  • force push
  • level beginner
  • category core
  • movement isolated


  • Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips.
  • Raise hips upward by lateral flexion of spine. Lower to original position and repeat. Repeat with opposite side.

Tips and Tricks

Also see Side Plank for a similar exercise that is performed isometrically. 

Make This Exercise Easier

Exercise can be performed with bent knees, effectively removing the weight of your lower legs from the total resistance.

Make This Exercise Harder

Exercise can be made more challenging with added weight on hip.

Muscles Used
legend Target muscle Synergist muscles Stabilizer muscles
go back
go front