Dumbbell Side Bridge with Bent Leg - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Side Bridge with Bent Leg

Step by step instructions, muscle activation and variants for the Dumbbell Side Bridge with Bent Leg.

MediumObliques

About this exercise

The Dumbbell Side Bridge with Bent Leg is a weighted lateral core hold performed with the knees bent, reducing hip flexor involvement and making it more accessible than the straight-leg version. A dumbbell placed on the hip increases the load on the obliques and lateral core stabilizers.

How to Perform

  • Lie on your side with your knees bent at roughly 90 degrees and your elbow directly below your shoulder
  • Place a dumbbell on your upper hip and hold it securely with your top hand
  • Drive your elbow and knees into the floor to lift your hips off the ground, forming a straight line from knees to shoulders
  • Keep your hips stacked and avoid letting them rotate forward or backward
  • Hold the position for the target duration while breathing steadily
  • Lower your hips back to the floor with control
  • Repeat on the opposite side

Muscle Activation

Primary
Obliques

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Side Bridge with Bent Leg

The Dumbbell Side Bridge with Bent Leg 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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