How to Side Bridge

About the Side Bridge

Recruiting the obliques via lateral flexion of the spine as the athlete raises their hips off the ground, the side bridge is commonly performed as an isometric exercise, with the athlete holding the position for a desired amount of time. The abdominals are also recruited in this isometric manner, as they contract to help stabilise the trunk.

For those unfamiliar with the term “isometric exercise”, it is an exercise in which the target muscles contract to hold the position, and therefore do not shorten or lengthen like with dynamic exercises.

The isometric development of the obliques and rectus abdmominis is an effective way of preventing back injury.

How to perform


  1. Place a mat on the floor
  2. Lay on your side, propping yourself up by resting your forearm on the floor (facing perpendicular to your body), with legs extended


  1. Keeping your forearm stationary to support your upper torso, raise your hips and thighs off the ground until your body is aligned
  2. Hold the position for a desired amount of time
  3. Slowly lower your thighs and hips back to the starting position
  4. Repeat for the desired number of repetitions/sets

Other Core Exercises