Exercise guide · Intermediate · Compound

Side Bridge: How to Do It & Muscles Worked

The side bridge is a core stability exercise performed on the floor using only body weight. It targets the abs, with secondary emphasis on the obliques and glutes. The movement involves holding a side plank position, which challenges core strength and stability.

Primary muscles
Abs
Secondary muscles
Obliques , Glutes
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the side bridge
Front view: muscles worked by the side bridge. Primary: abs. Secondary: obliques and glutes.
Back view: muscles worked by the side bridge. Primary: abs. Secondary: obliques and glutes.
Primary Secondary

How to do the side bridge

  1. Step 1: Lie on your side with your legs extended and stacked on top of each other.
  2. Step 2: Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
  3. Step 3: Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
  4. Step 4: Hold this position for the desired amount of time.
  5. Step 5: Lower your hips back down to the starting position.
  6. Step 6: Repeat on the other side.

Sets, reps and programming

Suggested sets, reps and rest for the side bridge by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Side Bridge alternatives

More exercises that train the abs as their main target:

More abs exercises

See the best ab exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.