Side Bridge with Bent Leg
Expert Advice
Ensure your body forms a straight line from your knee to your shoulder, and keep your hips raised to engage your core effectively.
How-to-do Steps
- Lie on your side with your legs stacked and your bottom knee bent at a 90-degree angle.
- Prop your upper body up on your elbow and forearm, aligning 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 while keeping your core tight and your hips elevated.
- Lower your hips back to the floor and repeat on the other side.
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Muscles Worked
Side Bridge with Bent Leg primarily targets the Quads, Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads33%
Glutes33%
Abs34%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Side Bridge with Bent Leg work?
Side Bridge with Bent Leg primarily targets the Quads, Glutes, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Bridge with Bent Leg?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Side Bridge with Bent Leg suitable for beginners?
Side Bridge with Bent Leg is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
