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Obliques · Intermediate

Side Bridge (knee tuck)

Dynamic forearm side bridge adding a controlled top-knee tuck while the trunk resists sagging and rotation.

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Exercise overview

Training details

ObliquesAbsShouldersHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set up in a forearm side plank with the elbow beneath the shoulder and the legs long.
  2. 02Lift the hips and stack the ribs and pelvis before moving.
  3. 03Draw the top knee forward toward the chest without letting the hips sag or rotate.
  4. 04Extend the top leg back to the long side-plank position under control.
  5. 05Complete the assigned repetitions, lower carefully, and switch sides.

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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 regressionSide PlankRelated variationElbow to Knee Side Plank CrunchRelated variationKettlebell Bottoms Up Side PlankRelated variationSide Bridge (bent knee)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.

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