Angled Side Bridge

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Angled Side Bridge

Instructions

Preparation

Place forearm on padded elevated surface, positioned perpendicular to body. Position feet out away from elevated surface, one foot in front of other with hips and knees straight. Place free hand on upper hip and allow lower hip and waist to bend downward

Execution

Raise hips upward by lateral flexion of spine. Lower to original position and repeat. Repeat with opposite side.

Comments

One of very few body weight exercises that directly exercises side deltoid in relatively full range of motion. In addition to lateral flexion of spine, lower hip abducts and upper hip adducts. See Spot Reduction Myth.

Easier

Movement can be made easier by positioning forearm on higher elevated surface.

Harder

Exercise can be made more challenging by propping forearm on lower height surface. Exercise is hardest when performed off of floor.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Push

Muscles

Target

Synergists

Stabilizers

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