Suspension Side Bridge

Suspension Side Bridge

The Suspension Side Bridge is a fantastic exercise that effectively targets and strengthens your core muscles, especially the obliques and the muscles along the side of your torso. This exercise requires the use of suspension trainers or straps, which add an extra challenge and instability to the movement. The Suspension Side Bridge primarily focuses on improving your stability and balance, as well as enhancing core strength. By engaging your abdominal muscles, lower back, and hips, it helps improve posture and spinal alignment. The controlled and deliberate movements help to activate deep core muscles that are often neglected in traditional exercises. One of the great benefits of the Suspension Side Bridge is that it can be easily customized to suit different fitness levels. Whether you're a beginner or an advanced fitness enthusiast, this exercise can be modified by adjusting the angle of your body or by adding variations such as hip raises or leg lifts. These modifications allow you to continually challenge yourself and progress in your fitness journey. As with any exercise, proper form and technique are essential to maximize the benefits and minimize the risk of injury. Ensure that your body is aligned correctly, with your shoulders stacked directly above your elbows or hands, and your hips lifted and in a straight line with your shoulders and heels. Engage your core muscles throughout the movement to stabilize your body and maintain a strong and controlled position. Incorporate the Suspension Side Bridge into your workout routine to strengthen your core, improve stability, and enhance overall body functionality. Due to its versatility and effectiveness, this exercise is a great addition to any home or gym workout regimen. So grab your suspension trainers and get ready to feel the burn in your core muscles!


  • Start by attaching the suspension trainer to a stable anchor point at waist height.
  • Stand facing away from the anchor point and hold the handles with both hands.
  • Extend your arms forward, shoulder-width apart, and lean your body to one side.
  • Place your feet together and balance on the outer edge of the foot on the opposite side of the anchor point.
  • Keep your body in a straight line from head to toe, engaging your core muscles.
  • Hold this position for a specified amount of time, typically starting with 15-30 seconds.
  • Repeat on the other side by leaning and balancing on the opposite foot.
  • Perform 2-3 sets of 8-10 repetitions per side, gradually increasing the duration as you become stronger.
  • Remember to maintain proper form and breathing throughout the exercise.
  • Once you have mastered the basic side bridge, you can progress to more advanced variations.

Tips & Tricks

  • Ensure proper alignment of your body throughout the exercise.
  • Engage your core muscles to maintain stability.
  • Focus on breathing and try to keep a steady rhythm.
  • Start with a shorter duration and gradually increase the time as you build strength.
  • To make it more challenging, lift your top leg while maintaining stability.
  • Incorporate the exercise into a full-body workout routine for maximum benefit.
  • Listen to your body and take rest if needed.
  • Consult with a fitness professional to ensure proper form and technique.
  • Stay consistent with your workouts to see progress over time.
  • Fuel your body with a balanced diet to support your fitness goals.


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