Dumbbell Side Bridge Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Dumbbell
- Body Part
- Waist
- Primary Muscle
- Obliques
- Secondary Muscles
- Popliteus, Adductor Longus, Iliopsoas, Adductor Brevis, Gracilis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Side Plank Dumbbell Lift, Dumbbell Side Plank
How to: Dumbbell Side Bridge
- Lie on your side with your elbow directly under your shoulder.
- Place a dumbbell on your top hip if desired for resistance.
- Lift your hips off the ground, forming a straight line from head to feet.
- Hold the position for a count of 5 seconds.
- Lower your hips back to the ground and repeat.
Common Mistakes
- Letting the hips sag toward the ground.
- Twisting the torso instead of keeping it straight.
- Holding the dumbbell too far from the body.
Modifications
- Bend your knees to reduce strain on your lower back.
- Use a lighter dumbbell or perform without weight for beginners.
Tips
- Keep your body in a straight line from head to heels.
- Engage your core throughout the movement.
- Avoid dropping your hips; maintain a strong side plank position.
Dumbbell Side Bridge Alternatives
Tags
core
strength
waist
obliques
stability
balance