About this exercise
The dumbbell side bridge is a weighted lateral plank variation that adds a dumbbell placed on the hip to increase the demand on the obliques and lateral core. It challenges anti-lateral-flexion strength and hip stability.
Dumbbell Side Bridge
Step by step instructions, muscle activation and variants for the Dumbbell Side Bridge.
MediumGlutesObliques
How to Perform
- Lie on your side with your forearm on the floor, elbow directly below your shoulder, and feet stacked or staggered
- Place a dumbbell on your top hip and hold it in place with your free hand
- Drive your hips off the floor until your body forms a straight line from head to feet
- Brace your core and obliques to prevent your hips from sagging
- Hold the position for the prescribed duration
- Lower your hips back to the floor with control and switch sides
Muscle Activation
Primary
GlutesObliquesOuter thighs
About the Dumbbell Side Bridge
The Dumbbell Side Bridge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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