Ring Side Bridge

Muscles worked

Setup

1. Adjust the rings so they hang at mid-calf height.
2. Place your forearm through one ring, gripping the bottom of the ring firmly with your hand.
3. Position your feet stacked or staggered on the floor, perpendicular to the anchor point.
4. Align your elbow directly under your shoulder to create a stable base.

How to do it

1. Exhale as you drive your forearm into the ring and lift your hips off the floor until your body forms a straight line from head to heels.
2. Hold the position while maintaining a steady, rhythmic breathing pattern, bracing your core as if expecting an impact.
3. Keep your free arm either on your hip or extended toward the ceiling to help maintain balance.
4. Lower your hips back to the floor with control after the desired duration, then repeat on the opposite side.

Form checklist

• Keep the shoulder of the supporting arm packed down and away from your ear.
• Ensure your hips are stacked vertically; do not let the top hip roll forward or backward.
• Maintain a straight line from your head through your heels without sagging at the waist.
• Prevent the ring from drifting away from your body by engaging your lats.

Pro tips

• Actively 'pull' the ring toward your feet to engage the latissimus dorsi, which provides additional stability to the spine and shoulder.
• Squeeze your glutes and quads as hard as possible to create full-body tension, which makes the core's job easier.

Make it harder

• Lift the top leg into a 'star' position to significantly increase the demand on the glute medius and obliques.
• Perform 'thread the needle' rotations by reaching your free hand under your torso while keeping the ring perfectly still.

Frequently asked

What muscles does the ring side bridge work?

The ring side bridge primarily targets the abs, deltoids, glutes, and obliques, and also works the lats, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the ring side bridge?

The ring side bridge uses suspension trainer.

Is the ring side bridge good for beginners?

The ring side bridge is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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