Movement: Start by lying on your side. With your upper arm straight, place your forearm flush against the ground at a 90 degree angle from your body. Now raise your hips up so your weight is distributed between your forearm and your feet. Brace through your core and establish a straight line between your shoulders, hips and feet, maintaining a neutral spine. Hold for the allotted time and repeat on the opposite side.
Repetitions: Hold for the full prescribed time on one side, then switch sides and repeat. This counts as one set.
Benefits: The side bridge is an excellent exercise for the abdominals and for training trunk stabilization. It is one tool to help improve force transmission from the lower to the upper body, as well as improve posture and reduce the risk of back injuries.
Strength criteria: You must be able to perform a side bridge from your knees before progressing to the full side bridge.
Muscle Roles in side bridges - on forearm, isometric