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
Common Mistakes
Common mistakes content is coming soon.
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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