Side Bridge V. 2
What Side Bridge V. 2 really gives you is bracing strength that carries over, driven by pure bodyweight leverage.
How to do Side Bridge V. 2
- Lie on your side with your legs extended and stacked on top of each other.
- Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- Hold this position for the desired amount of time.
- Lower your hips back down to the starting position.
- Repeat on the other side.
Side Bridge V. 2 Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Side Bridge V. 2 Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Easier and Harder Than Side Bridge V. 2
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Side Bridge V. 2 — Frequently Asked Questions
How do you do the Side Bridge V. 2?
Lie on your side with your legs extended and stacked on top of each other. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Side Bridge V. 2 work?
The Side Bridge V. 2 primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Side Bridge V. 2 should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Side Bridge V. 2 good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Side Bridge V. 2?
Try the Cable Side Crunch, Stability Ball Crunch (full Range Hands Behind Head) or the Smith Hip Raise. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
