Most often used in the warmup, the side bridge is an exercise used for stabilizing the lateral trunk areas.
The key with the side bridge is to make sure you are pushing into the ground, particularly through the outer foot and arm. Another key point is to not let the body sag downwards by sticking the butt out or overly arching the back. One of the things to think about is almost behaving like a bridge. As those pillars go into the ground with a bridge, in the same way, your body should not mimic some swinging type of bridge that lacks the proper tension in order to stabilize.
The recommendation is to perform this exercise every day for 20 to 30 seconds.
This same type of approach of a bridge actually looks very similar to the fascia in your body. In that, that overlapping trestle nature is what allows you to stabilize through the outer glute, which is also called the gluteus medius.
The location it should be felt is in the glute medius. Be sure not to have your toes down nor your neck and head looking down. The side bridge movement helps with abduction of the leg to prevent against ACL injuries, which happen a lot when that knee goes into that valgus or collapses inward. In the same way, it also helps with ankle injuries, which tend to roll over or pronate and cause ankle sprains.
Remember, one of the things to think about is almost behaving like a bridge. As those pillars go into the ground with a bridge in the same way, your body should create tension to keep you stable.
The second problem is a swinging type of motion that lacks the proper tension in order to keep you stabilized.
The best way to do this type of movement is every day for about 20 to 30 seconds. As you get better, you can lift that leg up and do it for repetitions, but most importantly, it’s used with individuals that have a low plank score.
Whenever you’re doing the Sparta Plank Scan, improving that left or right score over time, the side bridge will be a key part of that improvement.
Regardless of the training day, utilizing the side plank is a must-add to your warmup routine.