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Obliques · Beginner

Dumbbell Side Bridge with Bent Leg

Core-stability drill that develops bracing and positional control using dumbbells, with emphasis on the obliques and core.

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Exercise overview

Training details

ObliquesCore

Equipment

Dumbbell

Sets × time

3 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your side with your legs bent at a 90-degree angle.
  2. 02Place a dumbbell on the top hip, resting it securely.
  3. 03Lift your hips off the ground, creating a straight line from your head to your knees.
  4. 04Hold this position, engaging your core and obliques.
  5. 05Lower back down with control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDumbbell Side BridgeRelated variationDumbbell Side Plank with Rear Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSide PlankComparable substituteKettlebell WindmillComparable substituteSide Plank Hip DipComparable substituteSide Plank Hip Abduction

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