Suspender Side Bridge
Expert Advice
Keep your body in a straight line from head to feet and avoid dropping your hips to maintain tension on the oblique muscles.
How-to-do Steps
- Attach the suspension straps to a secure anchor point.
- Position your body sideways to the anchor point and place your feet in the handles.
- Prop yourself up on your forearm, keeping your body in a straight line.
- Lift your hips off the ground, forming a side bridge.
- Hold the position for the desired duration before switching sides.
Track Suspender Side Bridge in FitAI
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Muscles Worked
Suspender Side Bridge primarily targets the Abs, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs60%
Secondary
Quads20%
Shoulders20%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Suspender Side Bridge work?
Suspender Side Bridge primarily targets the Abs. Secondary muscles involved include Quads, Shoulders. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender 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 Suspender Side Bridge suitable for beginners?
Yes, Suspender 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.
