Side Bridge 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The side plank is a popular isometric abdominal exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. It is sometimes paired with the curl up and bird dog as the “McGill big three” for core strength and stability. It is performed for time and can work in a warm-up or in the core-focused portion of any workout.
How to Perform
Begin the Side Bridge exercise by lying on your side on the floor, ensuring that your body forms a straight line from head to heels.
Bend your knees to a 90-degree angle and position your forearm on the ground, with your elbow directly beneath your shoulder and bent at a 90-degree angle.
Activate your core muscles by pressing firmly into your forearm and outer thigh, lifting your bottom hip off the ground until your body forms a straight line from shoulder to ankle.
Engage your upper back muscles by pulling your shoulders away from your ears and downward towards your hips, while also drawing your shoulder blades together for stability.
Maintain proper alignment by keeping your gaze directed straight ahead and your neck in a neutral position, avoiding any unnecessary strain.
Focus on pressing the muscles of your lower abdominals into your lower back and squeezing your inner thighs together for added stability and engagement.
Hold the Side Bridge position for 30 seconds, ensuring you maintain proper form throughout, then gently lower your hip back down to the floor.
Repeat the exercise on the opposite side to target both sides equally, aiming for three to five rounds with controlled and precise movements to maximize effectiveness and minimize the risk of injury.
Tips
Maintain a straight line from head to heels throughout the exercise to ensure proper alignment and engagement of the targeted muscles.
Brace your core by drawing your navel towards your spine and engaging your abdominal muscles to stabilize your body.
Focus on lifting your hips off the ground by pressing firmly into your forearm and outer thigh, avoiding any sagging or rotation of the torso.
Keep your shoulder stacked directly above your elbow and maintain a 90-degree angle at the elbow to provide stability and support.
Avoid shrugging your shoulders or letting them collapse towards your ears; instead, actively pull your shoulders away from your ears and down towards your hips.
Engage your upper back muscles by drawing your shoulder blades together, creating stability and support for the shoulders and spine.
Squeeze your glutes and inner thighs to maintain tension and stability throughout the exercise, enhancing overall engagement of the core and secondary muscles.
Keep your neck in a neutral position by aligning it with your spine, avoiding any excessive tilting or rotation.
Breathe deeply and evenly throughout the exercise, inhaling and exhaling steadily to maintain focus and control.
Start with shorter hold times, such as 10-20 seconds, and gradually increase duration as you build strength and endurance in the targeted muscles.
How Not to Perform
Avoid collapsing your body: Do not allow your hips to sag towards the ground, as this disengages the targeted muscles and reduces effectiveness. Keep your body in a straight line from head to heels.
Do not hold your breath: Remember to breathe steadily throughout the exercise to maintain oxygen flow to your muscles and prevent unnecessary tension.
Avoid lifting your hips too high: While it's essential to lift your hips off the ground, avoid overextending by lifting them excessively high, as this can strain the lower back and diminish engagement of the core muscles.
Do not neglect shoulder stability: Ensure your shoulder remains stacked directly above your elbow and avoid letting it collapse inward or forward, which can compromise shoulder stability and lead to injury.
Avoid shrugging your shoulders: Keep your shoulders pulled away from your ears and actively engage your upper back muscles by drawing your shoulder blades together, promoting stability and reducing strain on the neck and shoulders.
Do not let your neck collapse: Maintain a neutral neck position by aligning it with your spine, avoiding any excessive tilting or rotation that could strain the neck muscles.
Avoid rushing through the exercise: Perform the Side Bridge with controlled movements, focusing on proper form and muscle engagement rather than speed. Rushing through the exercise can lead to poor technique and increased risk of injury.
Do not rely solely on momentum: Avoid using momentum to lift your hips off the ground, as this diminishes the effectiveness of the exercise and places undue stress on the joints. Instead, focus on controlled movements and muscle engagement to lift and hold the position.
Do not neglect core activation: Prioritize core engagement throughout the exercise by drawing your navel towards your spine and actively contracting your abdominal muscles. Neglecting core activation can lead to poor stability and reduced effectiveness of the exercise.
Avoid excessive tension in secondary muscles: While secondary muscles such as the shoulders, upper back, and obliques play a supporting role, avoid excessive tension in these muscles that may detract from the focus on the abs. Focus on isolating and engaging the targeted muscles to maximize results and prevent energy wastage.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
