A lot of people write off side bridges as “too easy” without considering that there are actually a lot of progressions one can employ to make them more advanced. To that end, I really like the one-leg side bridge with the top leg on a bench as a great way to “own” the frontal plane.

A few notes:

1. Make sure the body creates a straight line from the head to the heel.

2. If you feel any discomfort on the inside of the knees, it’s because you’ve set up incorrectly or just aren’t strong enough to do this movement.

3. Imagine the weight distribution being 50/50 between the two points of contact (forearm and foot).

4. I’ll usually program this as 3-5 breaths (with a full exhale) per side in each set.

5. Typically, I’ll include this as part of a D1/D2 pairing at the end of a training session. Usually, it’ll be preceded by some kind of anti-extension core exercise like a rollout or fallout.

Enjoy!