Dumbbell Side Bridge with Bent Leg
Step by step
How to perform
- Bend your right knee at a 90-degree angle for stability, while your left leg remains straight and aligned with your body.
- Lift your hips off the ground, creating a straight line from your head to your feet, while simultaneously lifting the dumbbell upwards with your left hand, keeping your arm straight.
- Hold this position for a few seconds, engaging your core and glutes to maintain balance and stability.
- Lower your body and the dumbbell back to the starting position. Repeat the exercise for the desired number of reps before switching to the other side.
Overview
About this exercise
The Dumbbell Side Bridge with Bent Leg is a versatile exercise that primarily targets the obliques, glutes and shoulders, providing a comprehensive workout for core strength and stability. It's ideal for individuals at intermediate fitness levels, looking to enhance their balance, flexibility, and muscle tone. Individuals may want to incorporate this exercise into their routine to improve their athletic performance, facilitate daily movements, and promote better posture.
Coaching cues
Form tips
The Dumbbell Side Bridge with Bent Leg is not about speed, but controlled, deliberate movements. When lifting the dumbbell, do so in a slow and controlled manner. Avoid jerky or quick movements as they can lead to injury and won't engage your muscles as effectively.
Hold the dumbbell in your top hand and keep it directly above your shoulder when lifting. Avoid letting the dumbbell drift forward or backward as this can lead to shoulder strain and won't target the intended muscles effectively.
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