Side Bridge (knee tuck)
- Zielmuskel
- Obliques, Quadriceps
- Synergistenmuskeln
- Adductor Brevis, Adductor Longus, Gluteus Medius, Gracilis, Iliopsoas, Pectineous, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The side bridge knee tuck is a lateral core strength exercise that targets the obliques and quadriceps while recruiting the hip adductors, gluteus medius, iliopsoas, and tensor fasciae latae as synergists. Starting from a standard side plank, you draw the top knee toward your chest to add a dynamic hip-flexion challenge. It builds anti-lateral-flexion stability and hip strength using nothing but body weight.
Side Bridge (knee tuck): So führst du sie aus
- 1Lie on your side with your elbow directly beneath your shoulder and your forearm flat on the floor. Stack your feet or stagger them slightly for balance.
- 2Press through your elbow and the side of your bottom foot to lift your hips off the floor, forming a straight line from head to heel. Keep your top hand on your hip or extended toward the ceiling.
- 3Brace your core and squeeze your obliques to hold the plank position steady before initiating the tuck.
- 4Exhale and drive your top knee upward and toward your chest, hinging at the hip. Keep your torso from rotating or dropping.
- 5Hold the tucked position for a brief pause, feeling tension in your obliques and hip flexors.
- 6Slowly lower your top leg back to the stacked starting position while maintaining hip height.
- 7Complete all reps on one side, then switch sides and repeat.
Technik-Tipps
- Keep your hips stacked vertically throughout — resist the urge to let the top hip rotate forward as you tuck the knee.
- Press the floor away with your supporting elbow to keep your shoulder packed and prevent the torso from sagging.
- Control the lowering phase of the knee tuck; moving too fast reduces oblique and quadriceps tension.
- Fix your gaze at a point on the floor in front of you to help maintain a neutral neck and stable posture.
- If your hips drop during the tuck, reduce range of motion and rebuild strength before increasing the knee drive.
Häufige Fehler
- Letting the hips sag toward the floor during the knee tuck, which shifts load off the obliques and strains the lower back.
- Rotating the torso forward as the knee comes up, turning a lateral core drill into a momentum-driven hip swing and losing anti-rotation benefit.
- Placing the elbow too far from the shoulder, which destabilizes the base and forces the rotator cuff to compensate.
- Rushing through the tuck and return, reducing time under tension for the obliques and quadriceps.
- Holding the breath throughout the set, which increases intra-abdominal pressure unevenly — exhale on the knee drive, inhale on the return.
Häufig gestellte Fragen
What muscles does the side bridge knee tuck work?
The primary muscles are the obliques and quadriceps. Synergists include the adductor brevis, adductor longus, gluteus medius, gracilis, iliopsoas, pectineous, and tensor fasciae latae — all engaged to keep the hips elevated and stable while the top leg tucks in.
How is the side bridge knee tuck different from a regular side bridge?
A standard side bridge is an isometric hold that trains lateral core endurance. The knee tuck version adds a dynamic hip-flexion component, increasing demand on the obliques, quadriceps, and hip flexors with each rep and making it a more challenging strength exercise.
Is the side bridge knee tuck suitable for beginners?
It is best suited to those who can already hold a standard side plank for at least 20–30 seconds with good form. If a full side plank is difficult, start with a knee-down side plank and progress from there before adding the tuck.
How many sets and reps should I do?
For strength and stability, 2–4 sets of 8–15 controlled reps per side works well. Rest 30–60 seconds between sides. Prioritize form over rep count — quality knee tucks with a stable hip position outperform sloppy high-rep sets.
What are good alternatives if I find the knee tuck too hard?
Regress to a static side bridge hold or a knee-down side plank. Once you have the base strength, add small hip-flexion pulses before progressing to a full knee tuck. Copenhagen side planks are a good lateral progression once the tuck feels comfortable.
