10 Best Side Bridge V. 2 Alternatives for Core Strength
If you can’t perform Side Bridge V. 2, use other bodyweight moves that stress the obliques and lateral chain. Effective substitutes include the standard side plank, side plank with hip dips, hollow hold, windshield wipers, and plank-to-side-plank. Cue: stack your shoulders, brace the oblique, and keep hips high to maintain lateral tension.
Original Exercise: Side Bridge V. 2
How to Perform Side Bridge V. 2
- Lie on your side with your legs extended and stacked on top of each other.
- Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- Hold this position for the desired amount of time.
- Lower your hips back down to the starting position.
- Repeat on the other side.
Best Side Bridge V. 2 Alternatives
1. Bodyweight Incline Side Plank
83.7% MatchHow to perform this exercise
- Start by lying on your side with your legs extended and stacked on top of each other.
- Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- Hold this position for the desired amount of time.
- Lower your hips back down to the ground and repeat on the other side.
2. Bridge - Mountain Climber (cross Body)
83.4% MatchHow to perform this exercise
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
- Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
- Continue alternating sides, moving at a controlled pace.
- Keep your hips level and avoid lifting your hips too high or sagging them too low.
3. Crab Twist Toe Touch
79.7% MatchHow to perform this exercise
- Start by sitting on the ground with your knees bent and feet flat on the floor.
- Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
- Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
4. Bottoms-up
79.6% MatchHow to perform this exercise
- Lie flat on your back with your legs extended and your arms by your sides.
- Bend your knees and bring them towards your chest, keeping your feet off the ground.
- Engaging your abs, lift your hips off the ground, bringing your knees towards your head.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
5. Exercise Ball One Leg Prone Lower Body Rotation
79.1% MatchHow to perform this exercise
- Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you.
- Place your hands on the ground in front of you for support.
- Engage your glutes and core muscles to stabilize your body.
- Slowly lift one leg off the ground, keeping it straight and parallel to the floor.
- Rotate your leg outward, away from your body, while keeping your hips and upper body stable.
6. 45° Side Bend
74.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
- Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
- Pause for a moment at the bottom, then slowly return to the starting position.
- Repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
7. Exercise Ball Pull-In
74% MatchHow to perform this exercise
- Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
- Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.
- While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
- Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
8. Exercise Ball Back Extension With Rotation
73.4% MatchHow to perform this exercise
- Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground.
- Place your hands behind your head or cross them over your chest.
- Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
- Pause for a moment at the top, then slowly rotate your torso to one side, keeping your hips and legs stable.
- Return to the center and repeat the rotation to the other side.
9. Arm Slingers Hanging Straight Legs
71.4% MatchHow to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your legs straight down.
- Engage your core and lift your legs up in front of you until they are parallel to the ground.
- Hold for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
10. Arm Slingers Hanging Bent Knee Legs
71.2% MatchHow to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
- Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Side Bridge V. 2 Alternative
You may substitute Side Bridge V. 2 for several practical reasons: shoulder or wrist pain, limited hip mobility, lack of progress, or no desire to train a static unilateral hold. Alternatives let you preserve oblique loading while adjusting intensity and range of motion. For example, side plank with hip dips increases dynamic range while maintaining anti-lateral-flexion demand on the obliques; hollow holds bias anterior core endurance and reduce shoulder strain. Use cues like “drive the elbow into the floor” for a forearm side plank or “pull the ribs toward the pelvis” for hollow holds to preserve the targeted muscle activation and safe biomechanics.
How to Choose the Right Substitute
Choose a substitute based on your limiting factor and training goal. If shoulder stability limits you, pick hollow holds or windshield wipers to unload the shoulder while still taxing the obliques. If hip control is the issue, use side plank with controlled hip dips to train pelvic stability and glute medius activation; cue: “squeeze the top hip and lift through the glute.” For hypertrophy focus, increase time under tension or add slow eccentrics (e.g., slow hip dips). Prioritize movements that keep the ribs stacked and maintain single‑side bracing to replicate the Side Bridge V. 2 muscle activation pattern.
Frequently Asked Questions
What muscles does Side Bridge V. 2 work?
Side Bridge V. 2 primarily targets the obliques and the lateral stabilizers of the waist, including the external and internal obliques and gluteus medius. It also recruits the transverse abdominis and erector spinae for spinal support when you brace and stack the ribs over the pelvis.
What is the best bodyweight alternative to Side Bridge V. 2?
The standard side plank is the closest bodyweight alternative because it preserves unilateral anti‑lateral‑flexion and oblique activation. Cue: press the forearm into the floor, stack the feet, and lift the hips so the top hip, shoulder, and ankle form a straight line.
Can I build muscle without doing Side Bridge V. 2?
Yes. You can hypertrophy the obliques and lateral chain with progressive bodyweight variations like weighted side plank progressions, slow eccentric hip dips, or high‑rep windshield wipers. Focus on increasing time under tension and ensuring full activation by bracing the core and maintaining pelvic alignment.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →