Side Bridge (bent knee) Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Obliques
- Secondary Muscles
- Adductor Brevis, Gluteus Medius, Tensor Fasciae Latae, Quadriceps, Adductor Longus, Gluteus Maximus, Sartorius, Iliopsoas
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 3.5
- Alternate Names
- Bent-knee side plank
Visualised Target Muscle Groups
Front
Back
How to: Side Bridge (bent knee)
- Lie on your side with your knees bent at a 90-degree angle.
- Rest your elbow directly below your shoulder and prop your upper body up.
- Lift your hips off the ground, forming a straight line from your head to your knees.
- Hold this position for the desired time, engaging your core throughout.
- Lower your hips back down to the ground and repeat.
Common Mistakes
- Allowing the hips to drop too low.
- Not keeping the shoulders stacked over the elbow.
- Forgetting to breathe during the exercise.
Modifications
- Perform the bridge with your knees closer to your body for a less challenging option.
- Use a mat under your elbow for added comfort.
Tips
- Keep your core engaged for better stability.
- Do not let your hips sag towards the ground.
- Avoid straining your neck by keeping it aligned with your spine.
Side Bridge (bent knee) Alternatives
Tags
core
strength
stability
thighs
obliques
lower body
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