Dumbbell Side Bridge with Bent Leg

A modified side plank that incorporates a lateral leg raise or hold with a dumbbell to increase glute and oblique activation.

Exercise Details

Level
Intermediate
Body Area
core
Type
isolation
Required Equipment
Dumbbells
Dumbbells
Target Muscle Groups
Primary
Abs
Secondary
Glutes

Setup

Lie on your side, supporting your weight on your forearm. Bend your bottom leg for stability. Hold a dumbbell on your top thigh.

Instructions

1. Lift your hips off the floor into a side plank.
2. Lift the top leg against the weight of the dumbbell.
3. Hold the position with a braced core.
4. Lower slowly and repeat.
5. Maintain a neutral spine.

Common Mistakes

1. Sagging the hips.
2. Rotating the pelvis forward.
3. Holding your breath.

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