Side Bridge

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.


  1. Builds core stability and strength, particularly in the deep core and obliques
  2. Trains often-neglected lateral muscle chains of body
  3. Strengthens hip external rotation and knee stability
  4. Easy to regress by placing feet in front of one another
  5. Easy to progress by floating upper leg and/or straightening supporting arm

Side Bridge Images


Side Bridge Instructions

Side Bridge muscle diagram

Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet. Hold position for two to four seconds.

Repeat on the other side. Build up to at least 60 seconds on each side of your body!