Dumbbell Side Bridge with Bent Leg
Strengthen your obliques with the Dumbbell Side Bridge with Bent Leg. This challenging core exercise targets your side waist, improving stability and core
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Side Bridge with Bent Leg
Description
A variation of the side bridge exercise that incorporates a dumbbell and a bent leg to increase the intensity and target additional muscle groups.
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How to do Dumbbell Side Bridge with Bent Leg
- 01Setup
Lie on your side with your bottom elbow directly under your shoulder, forearm flat on the floor, and your knees bent at a 90-degree angle.
- 02Setup
Place a dumbbell on your top hip, holding it in place with your top hand for added resistance.
- 03
Engage your core and glutes, then lift your hips off the floor until your body forms a straight line from your head through your hips to your bent knees.
- 04
Maintain this elevated position, keeping your obliques tightly contracted and your chest open.
- 05
Hold for the prescribed duration, breathing steadily, then slowly lower your hips back to the starting position with control.
Tips
- Keep your core braced and glutes squeezed throughout the hold to prevent your hips from sagging or rotating forward.
- Ensure your supporting elbow is directly beneath your shoulder to create a stable base and protect your shoulder joint from undue stress.
- Focus on controlled breathing, inhaling through your nose and exhaling slowly, to maintain intra-abdominal pressure and core stability.
- To increase intensity, you can slowly extend your top leg straight, keeping it in line with your body, while maintaining the hip elevation.
Common mistakes
- Sagging hips: Avoid letting your hips drop towards the floor; instead, actively push through your supporting elbow and engage your obliques to maintain a perfectly straight line.
- Shrugging shoulder: Do not allow your supporting shoulder to shrug up towards your ear; instead, keep it pressed down and away from your ear, maintaining a long neck.
- Holding breath: Avoid holding your breath during the static hold; instead, maintain continuous, controlled breathing to support core stability and oxygen flow to working muscles.
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What muscles does Dumbbell Side Bridge with Bent Leg work?
Dumbbell Side Bridge with Bent Leg primarily targets Obliques.
Is Dumbbell Side Bridge with Bent Leg good for beginners?
Dumbbell Side Bridge with Bent Leg 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 with Bent Leg?
You need Dumbbell to perform Dumbbell Side Bridge with Bent Leg. 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 with Bent Leg?
Keep your core braced and glutes squeezed throughout the hold to prevent your hips from sagging or rotating forward. Ensure your supporting elbow is directly beneath your shoulder to create a stable base and protect your shoulder joint from undue stress. Focus on controlled breathing, inhaling through your nose and exhaling slowly, to maintain intra-abdominal pressure and core stability. To increase intensity, you can slowly extend your top leg straight, keeping it in line with your body, while maintaining the hip elevation.
What are common mistakes when doing Dumbbell Side Bridge with Bent Leg?
Sagging hips: Avoid letting your hips drop towards the floor; instead, actively push through your supporting elbow and engage your obliques to maintain a perfectly straight line. Shrugging shoulder: Do not allow your supporting shoulder to shrug up towards your ear; instead, keep it pressed down and away from your ear, maintaining a long neck. Holding breath: Avoid holding your breath during the static hold; instead, maintain continuous, controlled breathing to support core stability and oxygen flow to working muscles.
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Free · iPhone only · Available on the App Store