Side Bridge on Forearm

Starting Position
  • To perform this side bridging/side plank exercise, start by lying on your side with the arm under you resting on the floor.
  • Both feet are on the ball with the lower foot in front of the upper foot.
  • Engage your abdominals through the abdominal hollowing technique.
  • Raise your hips so that your body is straight from your heels to your shoulders.
  • Lift your upper body so that your body is parallel to the floor and hold.
Prime Movers
  • Abdominal obliques, quads, hip adductors and abductors
Physio Tips
  • Keep your body straight, don't let your hips rotate.
  • Maintain an active transversus abdominus.
  • Avoid this exercise ball exercise if you have a history of rotator cuff pathology.
  • Use a firmer ball or a larger exercise ball.
This exercise lying on your side biases the muscles on the side facing the floor - the quadratus lumborum, hip abductors, peronei, obliques, etc.

Make sure your arm is vertical, that your elbow is not forward. An elbow too far forward will put a lot of strain on the shoulder. If you find it too difficult to maintain a vertical arm (elbow under the shoulder) you probably have underlying shoulder weaknesses that should be addressed prior to attempting this exercise further.

It is made easier by placing one foot in front of the other on the ball and can be made more difficult by placing one foot on top of the other foot, thus narrowing your base of support.

If you find this exercise too difficult try the side bridging on the floor exercise.

1ballsHold this position for 10 seconds

2ballsHold this position for 20 seconds

3ballsHold this position for 40 seconds

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