Side Bridge with Bent Leg
Strengthen your core, obliques, and hip abductors with the Side Bridge with Bent Leg. This effective bodyweight exercise builds stability and endurance.
Description
A variation of the side plank exercise where one leg is bent at the knee. It targets the obliques, glutes and abductor muscles.
How to Do Side Bridge with Bent Leg
- 1Setup
Lie on your side with your bottom forearm on the floor, elbow directly under your shoulder, and both knees bent at 90 degrees.
- 2Setup
Stack your hips and align your head with your spine, keeping your core engaged.
- 3
Exhale as you lift your hips off the floor, forming a straight line from your head through your hips to your bent knees.
- 4
Hold this elevated position, maintaining a tight core and preventing any sagging in your hips.
- 5
Inhale as you slowly and with control lower your hips back to the starting position.
Tips
- Focus on driving your bottom forearm and the side of your bottom knee into the floor to maintain stability and activate your core effectively.
- Imagine a string pulling your top hip towards the ceiling to ensure you achieve full hip elevation and proper alignment.
- Maintain a neutral head position by keeping your gaze forward or slightly down, avoiding any unnecessary strain on your neck.
- Control the movement both up and down; do not just drop your hips at the end of the hold to maximize muscle engagement and prevent injury.
Common Mistakes
- ×Allowing your hips to sag towards the floor reduces core engagement; actively push through your forearm and knees to keep your body in a straight line.
- ×Letting your top shoulder roll forward can strain your back; keep your chest open and shoulders stacked directly over each other.
- ×Holding your breath during the static hold can increase blood pressure; remember to breathe steadily and deeply throughout the exercise.
Variations
Glute Bridge Two Legs on Bench
Strengthen your glutes and hamstrings with the Glute Bridge on Bench. This effective bodyweight exercise builds hip strength and stability.
Single Leg Bridge with Outstretched Leg
Strengthen your glutes and core with the Single Leg Bridge with Outstretched Leg. Lift your hips while keeping one leg extended for stability and
Single Leg Bridge with Hip Flexion
Strengthen glutes, hamstrings, and hip flexors with the Single Leg Bridge with Hip Flexion.
Single Leg Glute Bridge with Knee to Chest
Strengthen your glutes and hamstrings with the Single Leg Glute Bridge. This bodyweight exercise enhances hip stability and core strength by driving hips
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