In this lesson, you will learn how to perform a side bridge. The side bridge is an isometric core exercise where you lie on your side and support yourself with one arm. By keeping your legs and upper body aligned in a straight line, you engage your core muscles isometrically.
Isometric exercises are those where no movement occurs, so there’s no need to raise or lower your hips during this exercise. For more information on isometric strength training, click here. You can also find more track and field–related training methods at Track and Field Main.
Description: Isometric Side Bridge
Lie on your side and support your body with one arm. Rest your other arm on your hip.
It’s very important to keep your entire body straight. Your legs should be extended and aligned with your spine and head. Do not let your hips drop!
The forearm of your supporting arm should rest flat on the ground with your hand closed into a fist. You can also keep your hand open, but it’s recommended to close your hand and slightly contract your forearm for better stability.
The angle between your torso and supporting upper arm should be approximately 90°.
Trainer Advice: Isometric Side Bridge
Hold this position for 10 to 30 seconds and perform 2 to 3 sets per workout.
You can adjust the exercise to focus on different muscle groups:
Related Topics: Isometric Side Bridge
Videos: Isometric Side Bridge
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