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Abductors · Intermediate

Dumbbell Side Bridge

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

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Exercise overview

Training details

AbductorsCore

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 straight and stacked on top of each other.
  2. 02Place the dumbbell on your upper hip, using your lower arm for support.
  3. 03Lift your hips off the ground, aligning your body in a straight line from head to feet.
  4. 04Hold for a specific period or repeat for multiple repetitions before switching sides.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and 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.

Easier regressionDumbbell Side Bridge with Bent LegHarder progressionDumbbell 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 Plank Hip AbductionComparable substituteSide PlankComparable substituteKettlebell WindmillComparable substituteSide Plank Hip Dip

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