Side Bridge
From lying on one side on the forearm, lift the hips until the body forms a straight line, then hold.
Demonstration
Official photo sequences from the Army's drill manual, read left to right, top to bottom.
Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.
How to perform it
Four for the Core, exercise 2 of 4
Starting position
Lying on the left side, upper body supported by the left shoulder with the left elbow directly under it. Legs straight with the left foot resting on top of the right foot. Right hand resting on the abdomen.
Commands and movement
- 1READY, EXERCISE. Raise the trunk until the trunk, pelvis, and legs form a straight line viewed from the front and above. Keep the head in line with the spine and hold for 60 seconds.
- 2To rest. Return to the starting position for 3–5 seconds, then resume.
- 3STARTING POSITION, MOVE. Return to the starting position.
- 4CHANGE POSITION, READY, EXERCISE. Swing the legs and body through the Sitting position to lie on the right side and repeat.
The ATP places the left (lower) foot on top of the right foot; this is reproduced as printed. Nothing has been added to fill the gap.
ATP 7-22.02, para. 4-16, p. 4-9 – 4-10, Figure 4-13 (opens the official PDF)
What it develops
Strengthens the muscles on the side nearest the ground, from the spine to the side of the trunk and pelvis. The ATP describes it as a safe way to work the obliques and hip abductors without compressing or loading the spine.
Focus: Obliques, Hip abductors, Side of the trunk
Form
Drawn from the cited instructions.
Cues
- Keep the elbow directly under the shoulder.
- Hold a straight line through trunk, pelvis, and legs.