Side Bridge

The Side Bridge primarily targets your Abdominals, with support from Shoulders. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Static

Primary muscles: Abdominals Secondary muscles: Shoulders

How to perform Side Bridge

1. Instructions coming soon.

Sample sets & reps for Side Bridge

• Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
• Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
• Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

• Ab Crunch Machine — machine
• Ab Roller — other
• Advanced Kettlebell Windmill — kettlebell
• Barbell Ab Rollout — barbell
• Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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