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Side Bridge

AbsBodyweightBeginner
Side Bridge — start position
Start
Side Bridge — finish position
Finish
Muscles worked
PrimaryAbs
SecondaryShoulders

How to do it

  1. 01

    Lie on your side with your forearm on the floor under your shoulder and your feet stacked. Brace your core.

  2. 02

    Lift your hips so your body forms a straight line from ankles to shoulders. Hold, breathing steadily, without letting the hips sag.

  3. 03

    Hold for the prescribed time, then switch sides.

In the app

Side Bridge needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With machine
With other
With cable
With bodyweight

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