Bridge Side to Side being performed with proper form

How to do a Bridge Side to Side

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
5,782
Popularity Rank
1025th
Difficulty
Intermediate
Lower Back Strength
77 mSCORE 24th
Equipment Required
    Bodyweight-only

Workouts with Bridge Side to Side

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Abs, Glutes, Shoulders, Back

    Instructions for Proper Form

    Bridge Side to Side is a variation of the standard bridge that adds lateral movement. This compound, bodyweight exercise primarily targets the glutes and core. By shifting your weight and moving side to side, you engage additional stabilizing muscles. This is a great exercise for improving hip stability and core strength.

    1. Lie on your back.
    2. Bend your legs at the knee and put the soles of your feet on the floor.
    3. Bring your hands to the floor by your ears, fingers pointed toward your shoulders.
    4. Engage your back, glutes and shoulders to extend your arms and legs, driving your hips up as far as you can.
    5. Adjust your hand and foot positions to stay stable.
    6. You're now in a bridge.
    7. Use your core to maintain balance.
    8. Walk your hands to one side while keeping your feet planted to the ground.
    9. When you've reached your limit, return to center and hand walk to the other side.
    10. Going from one side through to the other and coming back to the middle is one repetition.

    Alternatives & Variations to Bridge Side to Side

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      8.6 mSCORESWAPPED 621 TIMES

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    7. 7. Incline Back Extension

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    8. 8. Dumbbell Superman

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      27 mSCORESWAPPED 300 TIMES

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