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Side Bridge V. 2
A side plank variation performed with repeated hip dips and lifts, turning the static side bridge into dynamic lateral core work for the obliques and quadratus lumborum.
CoreBodyweightLateral flexion control
GoLightWeight mediaside-bridge-v-2
Demonstration coming soon
Primary
Obliques
Secondary
Quadratus lumborumGlute mediusRectus abdominisShoulder stabilizers
Equipment
Bodyweight
Pattern
Lateral flexion control
Setup
- 01Lie on one side with the forearm on the floor and the elbow under the shoulder.
- 02Stack the legs and feet, or stagger them for more stability.
- 03Place the top hand on the hip or reach it toward the ceiling.
- 04Brace the trunk before lifting into the bridge.
Execution
- 01Lift the hips until the body forms a straight line from head to feet.
- 02Lower the hips a few inches toward the floor under control.
- 03Drive the hips back up to the straight-line top position.
- 04Repeat for reps, then switch sides.
Checkpoints
- -Shoulders and hips stay stacked vertically, not rolled forward or back.
- -The supporting elbow stays directly under the shoulder.
- -The hip dip is controlled in both directions, never a drop.
- -The head stays in line with the spine.
Common mistakes
- -Letting the hips drift behind the body so the trunk bends forward.
- -Sagging into the supporting shoulder instead of pushing the floor away.
- -Bouncing the hips off the floor at the bottom of each rep.
- -Cutting the top position short of a full straight line.
Programming notes
- -Use 2 to 3 sets of 8 to 15 dips per side.
- -Own a 30 second static side plank before adding the dynamic dips.
- -Pair with anti-extension work like planks or dead bugs for balanced core training.
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