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 legs and hips directly on top of each other.
3. Ensure your head, shoulders, hips, and knees are aligned in a straight line before lifting.

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. Engage your glutes and press your bottom knee firmly into the ground to stabilize the pelvis.
3. Hold the top position for the prescribed duration while maintaining steady, rhythmic breathing.
4. Inhale as you slowly lower your hips back to the starting position with total control.

Form checklist

• Keep your elbow directly under your shoulder to avoid unnecessary joint strain.
• Ensure your hips remain stacked and do not rotate forward or backward.
• Maintain a neutral neck by looking straight ahead rather than down at the floor.
• Keep the chest open and avoid slouching the top shoulder forward.

Pro tips

• Focus on 'shortening' the distance between your bottom ribs and your hip bone to maximize oblique contraction.
• Actively push the floor away with your bottom forearm to engage the serratus anterior and stabilize the shoulder complex.

Make it harder

• Perform a 'Side Bridge Clamshell' by lifting the top knee toward the ceiling while keeping the feet together.
• Extend the top leg straight out to increase the lateral load on the core and hip stabilizers.

Frequently asked

What muscles does the side bridge with bent leg work?

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

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

The side bridge with bent leg requires no equipment — just your body weight.

Is the side bridge with bent leg good for beginners?

Yes. The side bridge with bent leg is a beginner-friendly movement and a strong foundation to build on.

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