CORE: "2-Point Side Bridge"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Start in Military Push Up position then rotate and open one side of body into the side bridge as if performing the T-Stabilization Lockout.

2. At point of lockout, "carefully" abduct or lift the top leg; stabilize; then hold for a 5-30 seconds.  Make sure to keep your neck in "neutral" so you don't strain your neck.

3. Alternate back and forth on both sides holding each abduction if possible.

4. Review Regular T-Stabilization Lockout Directions

5. *NOTE: My bottom ankle is not perfectly straight; I didn't catch this until seeing the posted photo--bad Coach!  Do your best to keep the ankle in neutral or straight.

Tips: This one is NOT for beginners!  With only two points of contact, the hip and shoulder have major loading factors as well as your whole core.  Without a stabile core, hips, and shoulders, you won't have control and thus could slip and fall.

• The only difference between the "2-Point Side Bridge" and the "T-Stabilization Lockout + Abduction" is that with the Side Bridge version the emphasis is strictly on the bridge position for the deeper endurance core muscles as well as other stabilization muscles.  The T-Stabilization version has much more movement and rotation challenge and the positions are not held as long.  Both are very similar--just a slightly different focus when I perform them.

• Okay this one is a bit extreme!  For those that can handle the extra challenge, this version will provide.  With my college football players we hold the abduction for 30 seconds and perform 2 sets on each side; however, they have been through proper progressions with my personal instruction. 

• This is the MOST challenging hip stability work I have ever done--two full minutes of this with 30 seconds sets will leave you barely able to walk away due to hip stabilizer fatigue.  Don't attempt unless you're VERY ready!

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

 RonJones.Org | Back to BodyXercise Library | Site Map

(Updated 3.7.08)

                      Get Fit.  Be Strong.
                                 Corporate Wellness · Consulting · Health Promotion