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Obliques · Beginner

Side Bridge (bent knee)

Bent-knee forearm side plank reducing lever length while training lateral trunk and hip stability.

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Exercise overview

Training details

ObliquesAbsShouldersGlutes

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your side with your knees bent at a 90-degree angle.
  2. 02Rest your elbow directly below your shoulder and prop your upper body up.
  3. 03Lift your hips off the ground, forming a straight line from your head to your knees.
  4. 04Hold this position for the desired time, engaging your core throughout.
  5. 05Lower your hips back down to the ground and repeat.

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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 progressionSide PlankRelated variationElbow to Knee Side Plank CrunchRelated variationKettlebell Bottoms Up Side PlankRelated variationSide Bridge (knee tuck)Related variationSide Bridge with Arm Leg SwingRelated variationSide Plank Clamshell

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Alternatives

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

Comparable substituteL-SitComparable substituteDumbbell RolloutComparable substituteDead BugComparable substituteBarbell Ab Rollout KneesComparable substituteKneeling 3-Way Ab-Wheel RolloutComparable substituteAb Wheel Rollout

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