How to do Side Bridge

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Difficulty: Easy

Impact Level: Normal

Target Body Parts: abs, lower back, shoulders, glutes


Start by lying down on your side with your legs out straight and prop yourself up on your elbow so that your elbow is positioned underneath your bottom shoulder. Place your top arm hand on your top hip.

Then lift your hips up off the floor and aim to get them in line with the rest of your body, so there is a straight line from your feet to your head. Use your core muscles on the underside of your body to create the lift of the hips. Hold this top position for the duration of the exercise.

Aim to keep your hips stacked on top of each other, so that you are not rotating back or forward. Also look forward with your neck in the same line as the rest of your spine.

How to make Side Bridge easier

Make this exercise easier by bending the bottom leg so the foot goes behind you and then keep the bottom knee on the floor. Once you have mastered this version try it with straight legs but with both feet on the floor rather than one on top of the other.

How to make Side Bridge more challenging

To amp this exercise up, float the top leg up in the air above the bottom leg. Another option is to look up towards the ceiling, as this makes it harder to balance. Check out our Plank Side Walk for a similar core challenge.

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