Dumbbell Side Bridge

Muscles worked

Setup

1. Lie on your side with your legs straight and feet stacked or staggered for better balance.
2. Place your forearm on the floor with the elbow positioned directly underneath your shoulder.
3. Hold a dumbbell in your top hand and rest it securely against your top hip.

How to do it

1. Exhale as you lift your hips off the floor until your body forms a straight line from head to heels.
2. Maintain a steady breathing pattern while bracing your core and squeezing your glutes to hold the position.
3. Inhale as you slowly lower your hips back to the floor with control after the prescribed hold time.
4. Complete all reps on one side before switching to the other.

Form checklist

• Keep the elbow directly under the shoulder to avoid unnecessary joint strain.
• Maintain a straight line from head to feet; do not let the hips sag toward the floor.
• Keep the chest open and shoulders stacked vertically rather than leaning forward.
• Engage the glutes to keep the hips pushed forward and aligned with the torso.

Pro tips

• Focus on 'pushing the floor away' with your bottom forearm to maximize serratus and oblique engagement.
• Imagine a string pulling your top hip toward the ceiling to maintain height and tension throughout the set.

Make it harder

• Hold the dumbbell with an extended arm directly above your shoulder to increase the stability demand.
• Lift the top leg into a 'star' position while maintaining the bridge to further challenge the glutes and core.

Frequently asked

What muscles does the dumbbell side bridge work?

The dumbbell side bridge primarily targets the abs, glutes, and obliques, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the dumbbell side bridge?

The dumbbell side bridge uses dumbbell.

Is the dumbbell side bridge good for beginners?

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

Related exercises

• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 Press StretchIntermediate · abs, glutes, and obliques
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius