Exercise guide
Side Bridge
The Side Bridge is a bodyweight strength hold performed with the body supported from one side. The abdominals are the primary focus, while the shoulders help support the position. Instead of counting repetitions, you maintain a chosen alignment for time, making the steadiness of the hold more important than extending the clock after the position begins to change.
Training context
What is the Side Bridge?
A Side Bridge is an isometric exercise, so the working position is held rather than repeated through a large range. Supporting the body from one side changes the balance demand compared with a front plank. The floor contact and the shoulder position need to feel secure before the hips rise.
Track the Side Bridge by side, variation, and time. A knee-supported version and a straight-leg version are different exercises for logging purposes. Compare holds only when the support and body position are similar, and end the interval when the hips can no longer remain in the position you established.
Technique overview
Build the hold from stable contact points
Set the supporting arm securely and arrange the legs before lifting into the Side Bridge. Raise the hips only to a position you can maintain without rolling forward or backward. Breathe throughout the hold and keep the neck comfortable. Lower under control rather than collapsing at the end of the interval. Match the setup on the second side, but let position determine the duration instead of forcing equal time.
Treat this as an overview and use a range, pace, and setup you can control.