Dumbbell Side Bridge
Expert Advice
Keep your body in a straight line from head to feet, and avoid dropping your hips to maintain tension on the obliques.
How-to-do Steps
- Lie on your side with your legs stacked and a dumbbell in your top hand resting on your hip.
- Prop yourself up on your forearm, keeping your elbow directly under your shoulder.
- Lift your hips off the ground, forming a straight line with your body.
- Hold this position for the desired duration before switching sides.
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Muscles Worked
Dumbbell Side Bridge primarily targets the Glutes, Abs, Quads, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes33%
Abs33%
Quads34%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Side Bridge work?
Dumbbell Side Bridge primarily targets the Glutes, Abs, Quads. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Side Bridge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Side Bridge suitable for beginners?
Yes, Dumbbell Side Bridge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
