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.

IntermediateHips Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Side Bridge with Bent Leg

Compound

Glute Bridge Two Legs on Bench

Hips · Gluteus Maximus · Body weight

Beginner

Compound

Single Leg Bridge with Outstretched Leg

Hips · Gluteus Maximus · Body weight

Intermediate

Compound

Single Leg Bridge with Hip Flexion

Hips · Gluteus Maximus · Body weight

Intermediate

Compound

Single Leg Glute Bridge with Knee to Chest

Hips · Gluteus Maximus · Body weight

Intermediate

Description

A variation of the side plank exercise where one leg is bent at the knee. It targets the obliques, glutes and abductor muscles.

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How to do Side Bridge with Bent Leg

01
Setup
Lie on your side with your bottom forearm on the floor, elbow directly under your shoulder, and both knees bent at 90 degrees.
02
Setup
Stack your hips and align your head with your spine, keeping your core engaged.
03
Exhale as you lift your hips off the floor, forming a straight line from your head through your hips to your bent knees.
04
Hold this elevated position, maintaining a tight core and preventing any sagging in your hips.
05
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.

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Questions

Is Side Bridge with Bent Leg good for beginners?

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 Side Bridge with Bent Leg?

You need Body weight to perform 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 Side Bridge with Bent Leg?

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.

What are common mistakes when doing Side Bridge with Bent Leg?

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.