Dumbbell Side Bridge

Strengthen your obliques, gluteus medius, and entire core with the Dumbbell Side Bridge.

IntermediateWaist Dumbbell

Movement: Compound
Force: Static
Per set: 1 min
Rest: 1 min

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Variations of Dumbbell Side Bridge

Compound

Dumbbell Side Bridge with Bent Leg

Waist · Obliques · Dumbbell

Intermediate

Compound

Dumbbell Sit up

Waist · Dumbbell

Intermediate

Compound

Dumbbell Side Plank with Rear Fly

Waist · Infraspinatus · Dumbbell

Advanced

Isolation

Dumbbell Side Bend

Waist · Obliques · Dumbbell

Intermediate

Description

A side bridge exercise performed with a dumbbell to strengthen the oblique abdominal muscles.

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How to do Dumbbell Side Bridge

01
Setup
Lie on your side with your forearm directly beneath your shoulder, feet stacked, and a light dumbbell resting on your top hip. Ensure your body forms a straight line from head to heels.
02
Setup
Engage your core and glutes, then lift your hips off the floor until your body forms a straight line from head to ankles, supported by your forearm and the side of your bottom foot.
03
Maintain this rigid plank position, actively pressing your bottom hip towards the ceiling to prevent it from sagging. Keep your neck in a neutral alignment with your spine.
04
Hold the dumbbell side bridge for the prescribed duration, focusing on deep, controlled breathing throughout the hold.
05
Slowly lower your hips back to the starting position with control, then repeat on the opposite side after completing your set.

Tips

Keep your top hand on the dumbbell to ensure it's secure and doesn't roll off your hip during the hold.
Actively squeeze your glutes and brace your core as if preparing for a punch to maximize stability and engagement of the target muscles.
Imagine pushing the floor away with your forearm to ensure active shoulder engagement and prevent shoulder shrugging or sinking.
Maintain a neutral spine by looking straight ahead or slightly towards the floor, avoiding craning your neck upwards or letting your head drop.

Common mistakes

Allowing your hips to sag towards the floor reduces oblique engagement; actively drive your bottom hip up towards the ceiling to maintain a straight body line.
Letting your shoulder shrug up to your ear or collapsing into your shoulder joint strains the joint; keep your shoulder directly above your elbow and actively press the floor away.
Placing the dumbbell too far forward or backward on the hip can cause instability; ensure it rests securely on the top of your hip bone.

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Questions

What muscles does Dumbbell Side Bridge work?

Dumbbell Side Bridge primarily targets Gluteus Medius, Obliques, Tensor Fasciae Latae.

Is Dumbbell Side Bridge good for beginners?

Dumbbell Side Bridge is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Side Bridge?

You need Dumbbell to perform Dumbbell Side Bridge. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Side Bridge?

Keep your top hand on the dumbbell to ensure it's secure and doesn't roll off your hip during the hold. Actively squeeze your glutes and brace your core as if preparing for a punch to maximize stability and engagement of the target muscles. Imagine pushing the floor away with your forearm to ensure active shoulder engagement and prevent shoulder shrugging or sinking. Maintain a neutral spine by looking straight ahead or slightly towards the floor, avoiding craning your neck upwards or letting your head drop.

What are common mistakes when doing Dumbbell Side Bridge?

Allowing your hips to sag towards the floor reduces oblique engagement; actively drive your bottom hip up towards the ceiling to maintain a straight body line. Letting your shoulder shrug up to your ear or collapsing into your shoulder joint strains the joint; keep your shoulder directly above your elbow and actively press the floor away. Placing the dumbbell too far forward or backward on the hip can cause instability; ensure it rests securely on the top of your hip bone.