Side Bridge V. 2

intermediate strength exercise · body weight · targets abs

Body part: waist
Primary target: abs
Equipment: body weight
Difficulty: intermediate

The side bridge v.2 is a side plank variation with slight technique differences from the standard side plank. Performed lying on one side with elbow under shoulder and feet stacked, you lift the hips off the floor to create a straight line from head to ankles, holding the position for time. The exercise targets the obliques and entire lateral chain through isometric contraction. The side plank is one of the most effective oblique exercises in any program. Unlike rotational ab exercises (Russian twists, bicycle crunches), the side plank trains the obliques through anti-lateral-flexion — resisting gravity's pull on the hips toward the floor. This isometric resistance produces meaningful core stability that translates to functional movement. Where this earns its place is as foundational core stability work for trainees at any level. Combined with standard front planks and rotational work, side planks complete core training. The trade-off is the static nature — pure side planks won't drive significant muscle growth, but they build the foundational stability that supports more demanding exercises.

Why train the Side Bridge V. 2?

Builds severe oblique strength through isometric anti-lateral-flexion.
Trains the entire lateral chain (obliques, glute medius, hip stabilizers).
Provides foundational core stability supporting all other training.
Accessible to all fitness levels through duration adjustment.
Costs nothing and requires no equipment.
Pairs naturally with front planks for compound core work.

How to do the Side Bridge V. 2: step by step

1Lie on your side with your legs extended and stacked on top of each other.
2Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
3Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
4Hold this position for the desired amount of time.
5Lower your hips back down to the starting position.
6Repeat on the other side.

Muscles worked

Primary

abs

Secondary

obliques, glutes

Common mistakes to avoid

Letting hips sag
The body must form a straight line. Sagging hips reduce stimulus and stress the lower spine.
Holding breath
Breathe slowly and deeply throughout the hold.
Insufficient hold duration
Build to 30+ second holds for meaningful stimulus.
Incorrect elbow position
Elbow directly under shoulder. Misalignment stresses the shoulder.
Skipping the second side
Always do both sides equally.

Easier and harder variations

Easier

Drop to bottom knee for kneeling side plank. Or shorter holds (15-20 seconds).

Harder

Add hip dips (lowering and lifting hip during hold). Or hip abduction (lifting top leg). Or hold longer (60+ seconds).

Alternative exercises

Front plank
Anti-extension version. Pair with side planks for complete core stability.
Side plank with hip abduction
More demanding combined version.
Copenhagen plank
Inner-thigh emphasis variant.

How to program the Side Bridge V. 2 into your training

Sets and reps: 3 sets of 30-60 seconds per side with 30-60 seconds rest. Frequency: 2-3 times per week. In core sessions: 3 sets of 30-second side planks per side, 3 sets of 30-second front planks.