Dumbbell Side Bridge with Bent Leg
Expert Advice
Keep your hips elevated and your body in a straight line from head to knees to maximize oblique engagement.
How-to-do Steps
- Lie on your side with your knees bent and a dumbbell resting on your upper hip.
- Prop yourself up on your forearm, keeping your elbow directly under your shoulder.
- Lift your hips off the ground, creating a straight line from your knees to your shoulders.
- Hold the position for the desired time before switching sides.
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Muscles Worked
Dumbbell Side Bridge with Bent Leg primarily targets the Abs, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
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 with Bent Leg work?
Dumbbell Side Bridge with Bent Leg primarily targets the Abs. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Side Bridge with Bent Leg?
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 with Bent Leg suitable for beginners?
Yes, Dumbbell Side Bridge with Bent Leg is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
