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Ring Side Bridge

Step by step instructions, muscle activation and variants for the Ring Side Bridge.

HardCoreObliques

About this exercise

The ring side bridge is an advanced isometric core exercise performed on gymnastic rings. You hold a side plank position with one hand gripping a ring for support, which dramatically increases instability compared to a floor side plank. The movement challenges the obliques, core stabilizers, and the supporting shoulder.

How to Perform

  • Set one gymnastic ring at approximately hip height and stand sideways beside it
  • Grip the ring with the hand closest to it and get into a side-lying position with feet stacked
  • Press into the ring and lift your hips off the floor until your body forms a straight diagonal line
  • Keep your top arm along your side or extended upward for balance
  • Engage your obliques and core to prevent your hips from dropping or rotating
  • Hold the position for the target duration, then lower with control and repeat on the other side

Muscle Activation

Primary
CoreObliques
Secondary
AbsSide shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Ring Side Bridge

The Ring Side Bridge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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