Home › Exercise Library › Side Bridge

Side Bridge

Primary target: Quadratus Lumborum (腰方肌)

Exercise Details

Equipment
Bodyweight (knee variant to scale down)
Sets & Reps
3 sets × 20-45 s per side
How to do it
Elbow under the shoulder, feet stacked; lift the hips into one straight line; the QL and lateral chain resist side-bending; neither hips nor shoulders collapse; breathe evenly.
Common mistakes
Hips sagging, tipping forward or back, head jutting

Muscles Worked

Quadratus Lumborum

Other Exercises for the Same Muscle

Single-Arm Farmer's Walk · Kettlebell Windmill · Side Bend Stretch (Release)

See the Quadratus Lumborum in the 3D anatomy tool →