Side Bridge with Bent Leg

A modified side plank for beginners or high-repetition endurance work. It targets the obliques while reducing the load on the hips.

Exercise Details

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

Setup

Lie on your side and support yourself on your forearm. Bend your bottom leg at 90 degrees and keep the top leg straight.

Instructions

1. Lift your hips into a straight line.
2. Maintain a braced core and retracted shoulder.
3. Hold the position for the designated time.
4. Keep your head in line with your spine.
5. Switch sides after the set.

Common Mistakes

1. Sagging the hips.
2. Rotating the torso.
3. Shrugging the shoulder.

Alternative Exercises

Wipers
Intermediate / Bodyweight-only / Abs / isolation
An advanced rotational core exercise targeting the obliques and transverse abdominis. It builds extreme rotational control and stability.
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Weighted Crunch
Intermediate / Dumbbells / Abs / core
A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.
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