Side Bridge with Horizontal Abduction
Side Bridge with Horizontal Abduction is a unilateral mobility exercise training the hip, shoulder, and lumbar spine across the frontal plane, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Frontal
- Equipment
- Bodyweight
- Primary joints
- Hip · Shoulder · Lumbar Spine
Demo video
01
How to perform it
- 1Lie on your side and perform shoulder abduction by lifting your top arm straight up toward the ceiling while keeping your core braced and hips stacked. This challenges the lateral chain and trains shoulder abduction against gravity from a side-lying position. Move slowly and avoid rolling your hips backward as you lift.
02
Training profile
Joints
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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