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Twist Side Bridge

Exercise Profile

Body PartShoulders
EquipmentBody weight
Primary MusclesObliques
Secondary Muscles, Adductor Longus, Deltoid Anterior, Deltoid Posterior, Gluteus Medius, Iliopsoas, Pectineous, Rectus Abdominis, Sartorius, Tensor Fasciae Latae
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Introduction to the Twist Side Bridge

The Twist Side Bridge is a dynamic exercise that primarily targets the obliques, lower back, and shoulders, contributing to enhanced core strength and stability. This exercise is suitable for all fitness levels, from beginners to advanced athletes, as it can be modified to match individual capabilities. Individuals may want to incorporate the Twist Side Bridge into their workout routine to improve their balance, coordination, and overall body strength, which can be beneficial for both everyday movements and athletic performance.

Performing the: A Step-by-Step Tutorial Twist Side Bridge

  • Lift your hips off the floor, creating a straight line from your head to your feet, this is your starting position.
  • Next, raise your top arm towards the ceiling and then slowly twist your torso while bringing your top arm under your body.
  • Hold this position for a few seconds, keeping your hips lifted and your body in a straight line.
  • Finally, untwist your torso and return to the starting position, then repeat the exercise on the other side.

Tips for Performing Twist Side Bridge

  • Controlled Movement: Twist your torso slowly and with control. Rushing the movement can lead to improper form and potential injury. A common mistake is to use momentum rather than engaging the core muscles. Focus on the rotation coming from your waist and not just your shoulders.
  • Proper Breathing: Don't hold your breath during the exercise. Inhale as you twist, exhale as you return to the starting position. Proper breathing helps engage the core and provides the muscles with the oxygen they need.
  • Keep Your Neck Neutral: Avoid craning your neck up or down; it should

Twist Side Bridge FAQs

Can beginners do the Twist Side Bridge?

Yes, beginners can do the Twist Side Bridge exercise. However, they should start with a modified or easier version if they find the standard version too challenging. It's important to maintain proper form to avoid injury. As strength and endurance improve, they can gradually progress to more challenging versions of the exercise. Always remember to warm up before exercising and cool down afterwards.

What are common variations of the Twist Side Bridge?

  • Leg Lift Twist Side Bridge: In this variation, you perform a leg lift while in the side bridge position before doing the twist.
  • Weighted Twist Side Bridge: For an added challenge, you can hold a weight in your free hand while performing the twist.
  • Single Leg Twist Side Bridge: This variation involves lifting one leg off the ground while performing the twist, increasing the balance and strength required.
  • Reverse Twist Side Bridge: Instead of twisting towards the ground, in this variation you twist upwards towards the ceiling, engaging different muscles.

What are good complementing exercises for the Twist Side Bridge?

  • Russian Twists: This exercise also involves a twisting motion that engages the obliques, similar to the Twist Side Bridge, thereby improving rotational strength and endurance.
  • Side Plank: This exercise works on the same muscle groups as the Twist Side Bridge, particularly the obliques and the glutes, improving overall body strength and enhancing the effectiveness of the Twist Side Bridge.

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