Intermediate Side Bridge
I'd like to talk about the side bridge today for two important reasons: one, the muscles that support the spine laterally, the quadratus lumborum and abdominal obliques, are typically underutilized in many training regimens as most exercisers place their focus on developing the anterior (front) and posterior (back) portions of their core only, and two, if the quadratus lumborum and obliques are trained, it is usually in a fashion that is destructive to spine health and integrity by using exercises that generate high twisting torques.
In reference to the above, the side bridge will utilize the quadratus lumborum and abdominal obliques without risking your spine health and integrity. Training our lateral support structure is extremely important if we are to build a resilient spine musculature that supports the entire spine in a 360 degree fashion. Having balance in our core muscles that surround our spine not only protects our spine from injury and helps us develop good posture, it also helps us to run faster, jump higher, develop agility, lift heavier and so much more. This is why the side bridge is such an invaluable exercise to any fitness regimen as it increases the strength and endurance of the usually untrained and weaker quadratus lumborum and obliques without causing cumulative trauma to your spine while stimulating athletic prowess.
Today, we'll go over the intermediate side bridge and how to integrate it into a fitness regimen.
Beginner's Side Bridge (top) and Intermediate Side Bridge (bottom)
Intermediate Side Bridge Instructions
1. Lie on your side and prop yourself up on your elbow.
2. Ensure that your elbow is directly under your shoulder to avoid any unnecessary strain through your shoulder joint.
3. With your legs straight, place your top foot on the ground in front of your bottom foot.
4. Place your top hand on your opposite shoulder and press down on it to stabilize the shoulder (easier) or place your arm along the side of your torso (harder).
5. Keep your spine in neutral, brace your abdomen, squeeze through your glutes (squeeze your butt), and elevate your hips off the ground.
6. Hold for 5-10 seconds, repeat anywhere from 2-5 more times.
7. As the exercise becomes easier, increase the number of repetitions as opposed to the length of time.
8. Use a Descending Pyramid while working out. For example, do 4 repetitions of 10 seconds on each side and then take a 30-45 second break. Then do 3 repetitions of 10 seconds on each side and take another 30-45 second break. Finally, finish off with 1 or 2 repetitions of 10 seconds on each side. This ensures quality performance as it allows the muscles to reoxygenate and not cramp up and avoids unnecessary straining and loss of form.
9. This exercise can be done on a daily basis as long as you exhibit good form and are not straining to hold the position. The better the quality and the more often you practice this without straining, the more resilient and protective these muscles will become in protecting your spine and facilitating increased athletic performance.
Muscles Worked: Obliques, Quadratus Lumborum. They are both extremely important to work as most exercisers disproportionately focus their regimen on the core muscles directly in front and behind the spine.
Tip: Instead of holding a side bridge as long as you can, do repetitions that last no longer than 10 seconds. This will ensure proper reoxygenation of the tissues and optimal performance for each repetition.