Leg Bench Side Bridge
- Zielmuskel
- Obliques
- Synergistenmuskeln
- Adductor Brevis, Adductor Longus, Gracilis, Iliopsoas, Pectineous, Serratus Anterior, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The Leg Bench Side Bridge is a body-weight isometric that targets the obliques, with the serratus anterior stabilizing the supporting shoulder and the iliopsoas, tensor fasciae latae, and adductor group (adductor longus and brevis, gracilis, pectineus) holding the hips and legs stacked. Elevating your feet on a bench shifts more of your bodyweight over the supporting forearm, making it a natural progression once the floor side bridge feels easy.
Leg Bench Side Bridge: So führst du sie aus
- 1Set a flat bench beside you and lie on your side on the floor, resting your feet and lower shins on top of the bench so your body forms one straight line from head to heels.
- 2Stack your top foot on the bottom one and place your bottom elbow directly under your shoulder, forearm flat on the floor and pointing away from your torso.
- 3Rest your top hand on your hip or reach it toward the ceiling, and set your neck neutral so your head stays in line with your spine.
- 4Brace your core, press your bottom forearm into the floor, and lift your hip until your body is rigid and straight from head to feet.
- 5Hold the position for the target time (20–45 seconds), breathing steadily and keeping your hips level — no sagging toward the floor, no piking upward.
- 6Lower your hip back to the floor under control once the hold is finished.
- 7Roll to your other side and repeat for the same time.
Technik-Tipps
- Push your supporting shoulder away from your ear instead of letting it sink toward it; that active serratus anterior engagement keeps the shoulder packed under load.
- Press your top foot down into the bottom foot throughout the hold — this recruits the adductors and stops the leg stack from drifting apart on the bench.
- Keep your shoulders, hips, and knees in a single plane, as if you were bridging between two panes of glass.
- Build hold time before adding difficulty: 20 clean seconds beats 45 seconds of sagging.
- If the supporting shoulder or wrist starts to complain, drop back to the floor version rather than pushing through — the elevated feet load that joint more than a standard side bridge does.
Häufige Fehler
- Letting the hips sag toward the floor — this drops tension off the obliques and dumps the load onto the lumbar spine and the passive structures of the supporting shoulder.
- Hiking the hips too high — piking lets you rest in the position, so the obliques do far less work than the clock on the hold suggests.
- Rotating the torso toward the floor — turning out of true side-on alignment makes this a front-plank variation and takes the obliques out of the movement.
- Holding your breath to stay rigid — it drives fatigue and blood pressure up for no benefit; you should be able to talk through the hold.
- Setting the elbow ahead of or outside the shoulder — an unstacked joint has to be held by muscle instead of skeletal alignment, and it is where most shoulder pain in this exercise starts.
Häufig gestellte Fragen
What muscles does the Leg Bench Side Bridge work?
It targets the obliques. The serratus anterior stabilizes the supporting shoulder, while the iliopsoas, tensor fasciae latae, and the adductor group (adductor longus and brevis, gracilis, pectineus) keep your hips and legs stacked in line.
What is the difference between a regular side bridge and a Leg Bench Side Bridge?
In a standard side bridge your feet rest on the floor. Putting them on a bench raises your lower body so more of your bodyweight sits over the supporting forearm, which increases the sideways load your obliques have to resist. Treat it as a progression, not a starting point.
How long should I hold the Leg Bench Side Bridge, and how many sets?
It is an isometric, so program it by time: two to four sets of 20–45 seconds per side, with 60–90 seconds of rest between sets. Beginners can start at 15–20 seconds of strict form, and 60 seconds or more per side is an advanced target.
How do I make the Leg Bench Side Bridge easier if I cannot hold proper form?
Drop back to a floor side bridge with your feet stacked, or bend your bottom knee and support on that knee and your forearm to shorten the lever. Build to a clean 30–45 second floor hold before putting your feet back on the bench.
Can the Leg Bench Side Bridge help with lower back pain?
Side-bridge holds are a common part of low-back conditioning because they build lateral core strength without loading the spine in flexion. If you currently have back pain, get cleared by a healthcare professional before adding this exercise.
