Side Bridge (bent knee)
- Synergistenmuskeln
- Adductor Brevis, Adductor Longus, Gluteus Maximus, Gluteus Medius, Iliopsoas, Sartorius
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The side bridge (bent knee) is a lateral core exercise that targets the obliques, quadriceps, and tensor fasciae latae, with support from the gluteus maximus, gluteus medius, iliopsoas, sartorius, and adductors. Performed lying on your side with knees bent and propped on your forearm, it builds lateral core strength and hip stability. The bent-knee variation is ideal for beginners working up to the full straight-leg side bridge.
Side Bridge (bent knee): So führst du sie aus
- 1Lie on your side on the floor with your knees bent at roughly 90° and your legs stacked on top of each other.
- 2Position your bottom forearm on the floor directly beneath your shoulder, with your elbow at a 90° angle. Rest your top hand on your hip or extend it toward the ceiling.
- 3Brace your core and squeeze your glutes before lifting.
- 4Press through your forearm and the side of your bottom knee to lift your hips off the floor until your body forms a straight line from your knees to your shoulders.
- 5Hold your hips level — do not let them sag toward the floor or pike upward.
- 6Keep your head neutral, your neck aligned with your spine, and your breathing steady throughout the hold.
- 7Lower your hips back to the floor under control to complete one rep, or hold the top position for the prescribed time.
- 8Complete all reps or the full hold on one side, then switch and repeat on the other side.
Technik-Tipps
- Stack your knees and feet precisely on top of each other to keep your hips square and prevent rotation.
- Drive your bottom elbow firmly into the floor and pull your shoulder away from your ear to keep the shoulder joint stable.
- Squeeze your glutes actively at the top to help maintain a neutral hip position and engage the gluteus medius.
- Breathe continuously — exhale on the lift and inhale on the lower to avoid breath-holding under tension.
- If your bottom shoulder aches, shift your bodyweight slightly forward through the forearm to offload it.
Häufige Fehler
- Letting your hips sag toward the floor, which collapses the lateral line and removes tension from the obliques and hip stabilizers.
- Piking the hips too high, which shifts the work away from the target muscles and strains the lower back.
- Rotating the torso toward the ceiling instead of staying perfectly stacked sideways, turning the exercise into an unintended plank variation.
- Placing the supporting elbow too far in front of or behind the shoulder, which destabilizes the joint and reduces force transfer.
- Holding your breath throughout the set, which spikes intra-abdominal pressure and limits how long you can maintain proper form.
Häufig gestellte Fragen
What muscles does the side bridge (bent knee) work?
The primary muscles are the obliques, quadriceps, and tensor fasciae latae. The gluteus maximus, gluteus medius, iliopsoas, sartorius, adductor brevis, and adductor longus all act as synergists to stabilize the hips and maintain the side-plank position.
How is the bent-knee version different from the regular side bridge?
Bending the knees shortens the lever arm from your base of support to your hips, making the lift significantly easier. This reduces the load on your lateral core and hip stabilizers, making it the right starting point for beginners before progressing to the straight-leg side bridge.
How long should I hold the side bridge position?
Beginners can start with 10–20 second holds for 2–3 sets per side. As stability improves, work toward 30–60 second holds, or switch to timed reps where you lower and raise your hips in a controlled rhythm.
Should I feel this in my hips or my waist?
Both. You should feel your obliques (at the waist) working isometrically to prevent your spine from bending sideways, while your gluteus medius and tensor fasciae latae (at the hip) fire to keep the hips elevated and level. If you feel it mostly in the shoulder, check that your elbow is directly under the joint.
Can I do the side bridge (bent knee) every day?
Because it is a low-load isometric exercise, many people tolerate daily practice well. However, 3–4 sessions per week with a rest day between sessions is a solid starting point, especially when your obliques and hips are still adapting to the new stimulus.
