Dumbbell Side Bridge with Bent Leg
Description
The dumbbell side bridge with bent leg is a loaded side plank with a bent top leg. The lifter holds a side bridge from the bottom forearm with the top knee bent and pressed up. The lifter holds a dumbbell with the top hand for added load. It is a brutal oblique builder.
Equipment Required
Dumbbell Side Bridge with Bent Leg Instructions
- Lie on your side with the legs straight and stacked.
- Bend the bottom forearm under the shoulder and the top knee up.
- Hold a dumbbell in the top hand at the hip.
- Brace your core and lift the hips up into a side bridge.
- Set the top knee bent up toward the chest with the foot off the floor.
- Hold the side bridge with the dumbbell at the hip.
- Keep the body in a straight line from head to bottom foot.
- Hold the position. Switch sides and repeat.
Dumbbell Side Bridge with Bent Leg Form & Visual
Dumbbell Side Bridge with Bent Leg Benefits
- Brutal oblique builder
- Adds load to side plank
- Trains shoulder stability
- Builds the obliques
- Useful core builder
- Strong dumbbell move
Dumbbell Side Bridge with Bent Leg Muscles Worked
- Obliques
- Quadratus lumborum
- Anterior deltoid
Dumbbell Side Bridge with Bent Leg Variations & Alternatives
- Side Plank
- Side Bridge
- Pallof Press
- Russian Twist
