New publications

Side bridge with block pull

Alexey Kryvenko, medical expert
Last reviewed: 08.07.2025

All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.

We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.

If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.

Adding resistance to the exercise will help engage your core muscles, strengthening the core of your body – your torso, hips, and shoulders. Adding a row to the side bridge will give you the feeling of “someone pushing you back and forth.” This will improve your strength capabilities while performing the exercise.

Advantages

You will strengthen your core muscles, which will help you achieve better results in sports. Before trying this variation, you should be able to hold a side bridge for 30 seconds. (So don't skip your back exercises).

How to perform the exercise

Attach the cable to a low pulley and hold the handle in your right hand. Lie on your left side, slightly more than an arm's length from the weight so that you can shift the load onto the cable.
Supporting yourself on your elbows with your feet together, push your hips off the floor to form a straight line from your ankles to your shoulders. Then, pull the handle of the cable toward your chest, pushing your hips up and forward and squeezing your shoulder blades together.
Slowly extend your arm out in front of you. Aim for 30 seconds or 8-10 reps, but stop if you start to lose form – for example, if your hips start to sag or you can’t keep your core locked in place. Switch sides and repeat.

Expert Advice

To keep your body in a straight line, tighten your abdominal muscles as if you were taking a deep breath. And don’t be afraid to add weight. Resistance can help you learn to use your core muscles properly. As you begin to feel comfortable with the exercise, increase the speed of the pull. The faster you move your arm, the more resistance you create for your core muscles – and the easier it will be to improve your rotational stability, which is the key to success in the sport.