Oblique bridge

Level

Beginner

Muscle Groups

Planes of Motion

Outer Unit

Necessary Material

Objective

The oblique bridge improves core stability and strength.

The oblique bridge also strengthens the lateral system.

The oblique bridge is the dynamic version of the side bridge. It is suitable for all fitness levels. Through various progressions (single-leg oblique bridge, 3D bridge) the intensity can be increased.

Starting Position

Lie on one side with your elbow directly beneath your shoulder and legs stacked.

Push your body up until there is a straight line from head to toe.

The elbow is positioned directly beneath the shoulder.

Execution

Lower your body until the hips almost touch the floor.

Return to the starting position.

Perform the prescribed number of repetitions and switch sides.

Coaching Keys

Place your upper hand on the hip and prevent the shoulder from rolling forward.

If performing the exercise with both feet stacked is too difficult, you can place both feet on the floor to add stability

Variations

  • Single-leg oblique bridge

    The single-leg oblique bridge is a advanced exercise to improve core stability and strength. This exercise also strengthens the muscles at the outside of the hip and thigh.