Side Bridge

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Side Bridge

Instructions

Preparation

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.

Execution

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

Comments

In addition to lateral flexion of spine, lower hip abducts and upper hip adducts. Exercise can also be performed isometrically, see Side Plank. Also see Spot Reduction Myth.

Easier

Exercise can be performed with bent knees. Movement can also be made easier by angling body up against wall, horizontal bar or platform.

Harder

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

 

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Push

Muscles

Target

Synergists

Stabilizers

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