Ring Side-Bridge
Challenge your core with the Ring 1-Bridge! This exercise builds serious stability and strength using gymnastic rings.
The Ring Side-Bridge mainly works the core and hip abductors (outer thighs). You'll need: gymnastic rings.
Required Equipment
Ring Side-Bridge Muscles Worked
Primary
Obliques; Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Ring Side-Bridge Variations and Alternatives
How to do the Ring Side-Bridge
Set up gymnastic rings or a similar apparatus at about waist height.
Stand alongside the rings and place one foot into both rings, stacking your feet.
Lean towards the rings, resting on the side of your bottom foot, and place your lower hand on the ground.
Push off with your lower arm to raise your hips, straightening your body into a straight line from head to feet.
Extend your upper arm directly above your body, reaching toward the ceiling or placing it on your hips for balance.
Engage your core muscles, especially your obliques, to maintain a stiff body position.
Hold this side bridge position for a predetermined amount of time, or if incorporating dynamic movement, lower your hips back towards the ground and then raise them again to count as one repetition.
Ensure you keep your body in a straight line and do not let your hips sag or rotate, maintaining tension in your core and glute muscles.
After completing the exercise on one side, switch and repeat with the other foot in the rings to exercise the opposite side's core muscles.
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Ring Side-Bridge FAQs
What muscles does the Ring Side-Bridge work?
The Ring Side-Bridge mainly works the core and hip abductors (outer thighs). The main muscles are the obliques and gluteus medius.
What equipment do you need for the Ring Side-Bridge?
Gymnastic rings.
What are some Ring Side-Bridge variations and alternatives?
Similar exercises include the Alternating Ring Reverse Curl, Ring Hip Bridge, Ring Single-Leg Hip Lift Curl and Ring Pike.
Training calculators
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