The dumbbell side bridge with bent leg is a side-lying core exercise that targets the obliques along the side of your waist. The bent bottom leg shortens the lever for a more accessible setup, while holding a dumbbell on your top hip adds resistance, training lateral trunk stability and anti-side-bend strength.
Dumbbell Side Bridge with Bent Leg: So führst du sie aus
- 1Lie on your side with your bottom leg bent roughly 90° behind you and your top leg stacked or slightly forward for balance.
- 2Place your bottom forearm flat on the floor with the elbow directly under your shoulder.
- 3Rest a dumbbell on the side of your top hip and hold it lightly in place with your top hand.
- 4Brace your core and drive your hips upward until your body forms a straight line from your knees to your shoulders.
- 5Hold the top position with your hips fully lifted and your obliques squeezed tight.
- 6Lower your hips under control until they lightly touch the floor.
- 7Complete your reps, then switch sides and set the dumbbell down safely.
Technik-Tipps
- Keep your neck neutral and your head in line with your spine rather than dropping it toward the floor.
- Stack your shoulders, hips, and bottom knee in one plane so the movement stays purely sideways.
- Move slowly and pause briefly at the top to keep tension on the obliques instead of using momentum.
- Start with a light dumbbell or no weight at all until you can hold a clean straight line.
Häufige Fehler
- Letting the hips sag toward the floor at the top, which removes tension from the obliques and shortcuts the rep.
- Rotating the torso forward or backward, which shifts the load away from the obliques and reduces stability work.
- Placing the supporting elbow ahead of or behind the shoulder, which strains the shoulder joint.
- Using a dumbbell too heavy to control, causing you to drop the hips quickly instead of lowering with control.
Häufig gestellte Fragen
What muscles does the dumbbell side bridge with bent leg work?
It primarily targets the obliques along the side of your waist, training lateral trunk stability and resistance to side bending.
Why is the bottom leg bent?
Bending the bottom leg shortens the lever and gives you a wider base, making the side bridge easier to balance and hold than the straight-leg version. It's a good regression while you build oblique strength.
Is the dumbbell side bridge with bent leg good for beginners?
Yes. The bent leg makes it one of the more accessible loaded side-bridge variations. Start with bodyweight to master the straight-line hold, then add a light dumbbell on your top hip.
How many sets and reps should I do?
Two to three sets of 8–12 controlled reps per side is a sensible range. Pick a dumbbell weight that lets you keep a straight line without your hips dropping.
