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 body upward by straightening waist so body is ridged. Hold position. Repeat with opposite side.
Muscles are exercised isometrically. Movement can also be performed dynamically, moving hip up and down, see Side Bridge. Exercise can also be performed with straight supporting arm. Also see Spot Reduction Myth.
Exercise can be performed with bent knees. Movement can also be made easier angling body up against wall, horizontal bar or platform.
Exercise could be made more challenging with added weight on hip, although it is rarely performed in that manner.
- Gluteus Medius
- Gluteus Minimus
- Tensor Fasciae Latae
- Quadratus lumborum
- Psoas major
- Iliocastalis lumborum
- Iliocastalis thoracis
- Adductors, Hip
- Gluteus Maximus, Lower Fibers
- Latissimus dorsi
- Pectoralis major
- Pectoralis minor
- Levator Scapulae