Dumbbell Side Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Dumbbell
- Body Part
- Waist
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Obliques, Tensor Fasciae Latae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dumbbell Side Plank
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Side Bridge
- Lie on your side with your legs straight and stacked on top of each other.
- Place the dumbbell on your upper hip, using your lower arm for support.
- Lift your hips off the ground, aligning your body in a straight line from head to feet.
- Hold for a specific period or repeat for multiple repetitions before switching sides.
Common Mistakes
- Letting the hips sag; keep them elevated.
- Using too much weight, compromising form.
- Failing to keep the neck aligned with the spine.
Modifications
- Perform the exercise with the lower knee on the ground for added support.
- Use a lighter dumbbell or no weight if you're a beginner.
Tips
- Engage your core throughout the exercise for stability.
- Avoid dropping your hips too low; keep your body in a straight line.
- Focus on the muscles in the side of your torso for effective engagement.
Dumbbell Side Bridge Alternatives
Tags
core
obliques
glutes
strength
mobility
dumbbell
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