Breathing
Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.
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The Side Bridge primarily works the abdominals, with the shoulders supporting the movement. It is a strength movement that needs no equipment.
1 / 2How to
Movement instructions
Lie on your side with your legs straight and stacked. Place your lower forearm on the floor with the elbow directly below the shoulder.
Brace your trunk and lift your hips until your ankles, hips, and shoulders form a straight line. Keep the supporting shoulder away from the ear.
Hold the position while breathing normally, then lower under control and repeat on the other side. Bend the knees for a shorter-lever variation if needed.
Technique guidance
Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise variation, range of motion and recording method when comparing Side Bridge sessions.
Duration and completed sets.
Example: a 30-second set, followed by a 25-second set. Record the time you completed, not the target.
Review duration alongside your notes about the variation and control. Longer is a recorded result, not an instruction to extend every set.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Abdominals is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the abdominals using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
