How to Do Side Bridge
Start and end of one clean rep of Side Bridge.
Quick facts
| Primary muscle | Core |
|---|---|
| Secondary muscles | Shoulders |
| Equipment | Bodyweight |
| Category | Strength |
How to perform Side Bridge
- Lie on your side with your legs extended and stacked, propping your upper body on your forearm with the elbow directly under your shoulder.
- Brace your core and lift your hips off the floor until your body forms a straight line from head to feet.
- Keep your neck neutral and rest your top arm along your side or reach it toward the ceiling.
- Hold the position for the recommended time without letting your hips sag.
- Lower under control and repeat on the other side.
Muscles worked
- Core (primary): braces the trunk and resists twisting to protect the spine.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Brace as if about to take a light punch and breathe shallowly — don't hold your breath for the whole set.
- Own the largest range you can control with clean form before you chase extra reps.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Cranking with the hip flexors or neck instead of moving from the trunk.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Side Bridge work?
Side Bridge mainly works the core, with the shoulders helping as secondary movers.
What equipment do I need for Side Bridge?
None — Side Bridge is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Side Bridge?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
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