Bridge Side to Side
The Bridge Side to Side is a dynamic bodyweight exercise that combines a static hip bridge with lateral hip movement to challenge core stability. This variation targets the glutes and obliques while improving pelvic control and lower back health.
Iridium schedules this stabilization movement based on your per-muscle recovery status, ensuring your glutes and obliques are fresh enough for control without conflicting with heavy compound lifts. The AI relies on bodyweight scaling and RPE trends to track progressive overload, automatically adjusting volume targets as your endurance improves.
Form Cues
- Drive through your heels to lift your hips toward the ceiling
- Squeeze your glutes hard to maintain full hip extension
- Slide your hips laterally to one side while keeping them elevated
- Keep your shoulders and upper back planted firmly on the floor
- Maintain a consistent breathing rhythm throughout the movement
- Don't let your hips sag toward the floor as you shift sideways
- Don't arch your lower back to compensate for weak glutes
- Don't allow your knees to cave inward or flare out excessively
- Don't rush the movement; keep the tempo controlled
- Don't lift your head or strain your neck
Common Mistakes
- Sagging hips during lateral movement
- Hyperextending the lower back
- Moving too quickly or jerking hips
- Uneven weight distribution on feet
- Holding breath during the hold
Muscles Worked
This exercise primarily engages the gluteus maximus to maintain hip extension and the obliques to control the lateral shifting of the pelvis. Secondary emphasis is placed on the hamstrings and the deep core stabilizers, specifically the transverse abdominis, to protect the lumbar spine during the movement.
Primary
Secondary
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