Side Bridge with Arm Leg Swing Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Body weight
- Body Part
- Shoulders, Thighs, Waist
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Pectoralis Major Clavicular Head, Tensor Fasciae Latae, Obliques, Biceps Brachii, Adductor Longus, Gracilis, Adductor Magnus, Gluteus Maximus, Gluteus Medius, Brachioradialis, Adductor Brevis, Quadriceps, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.2
- Alternate Names
- Side Plank with Arm and Leg Swing
How to: Side Bridge with Arm Leg Swing
- Start in a side plank position with your elbow directly under your shoulder.
- Lift your hips to create a straight line from head to heels.
- Simultaneously lift your top arm and leg, reaching them away from your body.
- Return to the starting position, keeping your core engaged.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing the hips to sag towards the ground.
- Using momentum instead of controlled movements.
- Not keeping the shoulder above the elbow during the hold.
Modifications
- Perform the exercise on your knees instead of your feet.
- Limit the range of motion if experiencing discomfort.
Tips
- Keep your body in a straight line from head to heels.
- Engage your core throughout the movement.
- Ensure the movement of the arm and leg is controlled and deliberate.
Side Bridge with Arm Leg Swing Alternatives
Tags
core
shoulders
thighs
strength
stability
balance