Exercise guide
Dumbbell Side Bridge With Bent Leg
- Intermediate
- Compound
- Rep-based
- Waist
This exercise targets the obliques and gluteus medius by combining a side plank with weighted hip abduction. The bent-leg position provides a stable base while the dumbbell adds resistance to strengthen the lateral core and hip stabilizers.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your side with your bottom elbow positioned directly under your shoulder and your forearm flat on the floor.
- Bend both knees to a 90-degree angle, stacking your hips, knees, and feet in a straight line with your torso.
- Hold a dumbbell in your top hand and rest it securely on the outside of your top thigh.
How to do it
- Exhale as you lift your hips off the floor until your body forms a straight line from your head to your knees.
- Simultaneously lift your top knee toward the ceiling while keeping the knee bent, pressing the dumbbell against the thigh for resistance.
- Inhale and slowly lower your hips and top leg back to the starting position with a controlled 2-second eccentric phase.
- Complete the full set on one side before switching to the other.
Form checklist
- Keep your elbow stacked directly under your shoulder to avoid joint strain.
- Maintain a neutral spine and avoid letting your hips sag or rotate forward.
- Keep your top hip stacked directly over your bottom hip throughout the entire movement.
- Ensure the movement comes from the hip and core, not by swinging the leg.
Pro tips
- Drive your bottom knee firmly into the floor to maximize glute activation on the stabilizing side.
- Pause for one second at the top of the bridge to emphasize the peak contraction in the obliques and gluteus medius.
Make it harder
- Straighten the top leg while keeping the bottom leg bent to increase the lever arm and resistance.
- Increase the duration of the hold at the top of each repetition to 3-5 seconds.
Frequently asked
- What muscles does the dumbbell side bridge with bent leg work?
- The dumbbell side bridge with bent leg primarily targets the glutes and obliques, and also works the abs as secondary muscles.
- What equipment do you need for the dumbbell side bridge with bent leg?
- The dumbbell side bridge with bent leg uses dumbbell.
- Is the dumbbell side bridge with bent leg good for beginners?
- The dumbbell side bridge with bent leg is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.