Side Bridge
Expert Advice
Engage your core and squeeze your glutes throughout the exercise to maintain a stable and straight body line.
How-to-do Steps
- Lie on your side with your legs extended and your elbow under your shoulder.
- Stack your feet or place one in front of the other for more stability.
- Lift your hips off the ground, forming a straight line from head to feet.
- Hold this position for the desired amount of time.
- Lower your hips back to the ground and repeat on the other side.
Track Side Bridge in FitAI
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Muscles Worked
Side Bridge primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs40%
Secondary
Quads20%
Glutes20%
Traps20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Side Bridge work?
Side Bridge primarily targets the Abs. Secondary muscles involved include Quads, Glutes, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Bridge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Side Bridge suitable for beginners?
Yes, Side Bridge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
