Side Bridge

Knees & Elbow

-Lie on your side with your elbow directly under your shoulder.

-Place your opposite hand over the top of the shoulder (this will remind you to keep shoulder from elevating).

-Your hips and buttocks should be back towards your heels.

-Brace your abdominals.

-Move your hips forward so at the end of the movement, your head, shoulders, hips, and knees all form a straight line.

-Move your hips back to starting position.

Key Verbal Cues for Personal Trainers/Physical Therapists to Understand:

-Dr. Stuart McGill says, "It's like doing a sagital plane squat".

Common Mistakes

-Many individuals, including myself, have been taught to just lift your hips off the floor. This is wrong.

-Supportive elbow is NOT directly under shoulder.

-Supportive shoulder is elevated toward ear, it should be "PACKED DOWN".

Competency Criteria

-Move your hips forward and back as if you are doing a squat lying on your side (see animation).