Lateral Bridges (How To, Benefits, Common Mistakes)

Lateral Bridges are a dynamic variation of the side plank that target the obliques and glutes through controlled hip lifts and lowers. This movement builds lateral core strength and endurance while also improving hip stability and shoulder control. It’s an excellent core exercise for beginners and advanced athletes alike, and a great way to reinforce proper side plank mechanics with added motion.

Primary Muscles Worked: Obliques, Gluteus Medius
Secondary Muscles Worked: Transverse Abdominis, Quadratus Lumborum, Shoulders
Equipment Needed: None (mat optional for comfort)

How To Do Lateral Bridges

Step-by-Step Instructions

Set-Up:
- Lie on your side with your elbow directly under your shoulder and your forearm flat on the ground.
- Stack your feet or stagger them (top foot slightly in front for balance).
- Lift your hips off the ground into a strong side plank position, forming a straight line from head to heels.
Execution:
- Lower your hips toward the floor and lightly tap the ground.
- Immediately press back up to the starting side plank position by squeezing your obliques and glutes.
- Repeat for the desired number of reps, then switch sides.
Tips for Proper Form:
- Keep your body in a straight line—don’t let your hips rotate forward or backward.
- Move in a slow, controlled manner to keep tension on the core.
- Avoid shrugging your shoulder—press the floor away to stay stable.

Key Benefits

Builds dynamic core strength and muscular endurance.
Reinforces proper side plank mechanics through movement.
Improves hip and shoulder stability—key for athletic performance and injury prevention.

Modifications and Variations

Easier Option: Perform from your knees to reduce intensity.
Harder Option:
- Hold a light dumbbell or plate on your top hip for added resistance.
- Add a leg raise at the top of each rep to activate the glutes even more.
- Perform slow tempos or pauses at the bottom for increased time under tension.

Common Mistakes

Letting Hips Sag or Rotate: Keep your body aligned and stable throughout.
Using Momentum: Make each rep intentional—don’t bounce.
Shrugging the Shoulder: Keep your support shoulder packed down and away from your ear.

Reps and Sets Recommendations

For Beginners: 2–3 sets of 10–12 reps per side.
For Core Strength: 3–4 sets of 12–15 controlled reps per side.
As a Core Finisher: 2–3 sets of 20+ reps or to fatigue with short rest.

Lateral Bridge Variations

There are a few tweaks that you can make to Lateral Bridges to make them more challenging. Here are a few examples:

Weighted Lateral Bridges

If regular Lateral Bridges become too easy, then it’s pretty easy to add a little extra resistance by holding a weight plate or dumbbell directly on the hip. Movement itself stays exactly the same.

Feet Elevated Lateral Bridges

Elevating your feet onto a bench or a box is another way to make the movement a little more challenging. Again, the movement otherwise stays the same.

If you’re really feeling up to the challenge, elevate your feet and add some weighted resistance.

Lateral Bridge Alternatives

If you can’t (or just don’t want to) do Lateral Bridges, for whatever reason, here are a few alternatives you may be able to try.

Lateral Plank

The most obvious alternative is to just remove the remove and turn Lateral Bridges into the static Lateral Plank.

DB Side Bends

If getting down onto the floor is an issue, then DB Side Bends may work as a substitute. You won’t get all the added benefits that holding the plank position brings, but they are a good exercise to target the Obliques.

Oblique Crunches

If you want to keep things simple you can opt for tried and true Oblique Crunches. Lay on your back, place one foot over the opposite knee and crunch across your body. Simple but effective oblique exercise.