Exercise guide
Ring Side Bridge
- Advanced
- Compound
- Rep-based
- Shoulders
- Waist
This advanced core stability exercise leverages the instability of the rings to maximize oblique recruitment and shoulder girdle stability. It forces the lateral chain to work harder than a floor-based plank to maintain a neutral spine against gravity.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings so they hang at mid-calf height.
- Place your forearm through one ring, gripping the bottom of the ring firmly with your hand.
- Position your feet stacked or staggered on the floor, perpendicular to the anchor point.
- Align your elbow directly under your shoulder to create a stable base.
How to do it
- 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.
- Hold the position while maintaining a steady, rhythmic breathing pattern, bracing your core as if expecting an impact.
- Keep your free arm either on your hip or extended toward the ceiling to help maintain balance.
- 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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