Dumbbell Side Bridge With Bent Leg

Muscles worked

Setup

1. Lie on your side with your bottom elbow positioned directly under your shoulder and your forearm flat on the floor.
2. Bend both knees to a 90-degree angle, stacking your hips, knees, and feet in a straight line with your torso.
3. Hold a dumbbell in your top hand and rest it securely on the outside of your top thigh.

How to do it

1. Exhale as you lift your hips off the floor until your body forms a straight line from your head to your knees.
2. Simultaneously lift your top knee toward the ceiling while keeping the knee bent, pressing the dumbbell against the thigh for resistance.
3. Inhale and slowly lower your hips and top leg back to the starting position with a controlled 2-second eccentric phase.
4. Complete the full set on one side before switching to the other.

Form checklist

• Keep your elbow stacked directly under your shoulder to avoid joint strain.
• Maintain a neutral spine and avoid letting your hips sag or rotate forward.
• Keep your top hip stacked directly over your bottom hip throughout the entire movement.
• Ensure the movement comes from the hip and core, not by swinging the leg.

Pro tips

• Drive your bottom knee firmly into the floor to maximize glute activation on the stabilizing side.
• Pause for one second at the top of the bridge to emphasize the peak contraction in the obliques and gluteus medius.

Make it harder

• Straighten the top leg while keeping the bottom leg bent to increase the lever arm and resistance.
• Increase the duration of the hold at the top of each repetition to 3-5 seconds.

Frequently asked

What muscles does the dumbbell side bridge with bent leg work?

The dumbbell side bridge with bent leg primarily targets the glutes and obliques, and also works the abs as secondary muscles.

What equipment do you need for the dumbbell side bridge with bent leg?

The dumbbell side bridge with bent leg uses dumbbell.

Is the dumbbell side bridge with bent leg good for beginners?

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

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