Popular Core Strength Training Exercises: Part 2, The Lateral Bridge
Lateral Bridge aka Side Plank
The side plank (lateral bridge), while slightly less popular than the standard plank, is also a popular core strength training exercise. Side plank is most commonly taught as part of yoga practice but it can also be used as part of any core strength training program, basic resistance training program, or sports conditioning programs.
To perform a side plank, start on your side and press up with your right arm. Form a bridge maintaining a straight line from your hand to your foot. You can use either a straight arm or rest on your elbow to change the level of difficulty. When using the elbow, the exercise focuses on working the oblique’s and transverse abdominus. If you move to using a straight arm, you will also potentially feel it in your shoulder, tricep, and the lat.
There are many ways to vary the difficulty of this exercise. The video below demonstrates the form for the most basic version of the side plank. Instead of performing an isometric contraction as most people do, this version includes controlled movement and a set number of repetitions.
If you try to perform the most common version of the side plank and find you cannot balance or hold a straight position, using the technique described in the video is an excellent way to practice the position, train your nervous system, and allow yourself to progress in strength until you can perform a standard side plank.
Things to Remember:
Starting Position (Basic)
- On side with elbow directly under shoulder, knees bent at 90 degrees
Use Proper Form
- Body in straight line
- Stomach tight
There are many variations and different levels of difficulty for you to try. If the exercise in the video seems to easy, then chose a form of the side plank that offers more of a challenge. You can also increase difficulty by adding an unstable surface as your point of support. Please remember to follow the same guidelines for form when increasing difficulty.
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Jes Reynolds holds a B.S. in Kinesiology, is a personal trainer, online fitness teacher, and