Side Bridge

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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 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 angling body up against wall, horizontal bar or platform. Bent Knee Side Bridge Harder Exercise can be made more challenging with added weight on hip.

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Push Muscles Target Obliques Synergists Gluteus Medius Gluteus Minimus Tensor Fasciae Latae Quadratus lumborum Psoas major Iliocastalis lumborum Iliocastalis thoracis Adductors, Hip Pectineus Gracilis Gluteus Maximus, Lower Fibers Deltoid, Lateral Supraspinatus Trapezius, Middle Trapezius, Lower Serratus Anterior, Inferior Digitations Stabilizers Latissimus dorsi Pectoralis major Pectoralis minor Levator Scapulae