Side Bridge with Bent Leg
Description
The side bridge with bent leg is a regressed side plank. With the bottom knee on the floor, the lever arm is shorter and the demand on the obliques is reduced compared to the full side plank.
Equipment Required
Side Bridge with Bent Leg Instructions
- Lie on your side with the bottom knee bent and the top leg extended.
- Place the bottom forearm on the floor under the shoulder.
- Stack the shoulders and hips in line.
- Brace the core and squeeze the obliques.
- Lift the hips off the floor by pressing the forearm down.
- Form a straight line from the head through the top leg.
- Hold the position for the desired duration.
- Lower the hips and repeat for all reps then switch sides.
Side Bridge with Bent Leg Form & Visual
Side Bridge with Bent Leg Benefits
- Builds oblique and lateral core strength.
- Bent knee setup makes the side plank accessible.
- No equipment needed.
- Excellent foundation for the full side plank.
- Carryover to spine stability.
- Develops anti lateral flexion strength.
Side Bridge with Bent Leg Muscles Worked
- Obliques
- Quadratus lumborum
- Gluteus medius
- Rectus abdominis
Side Bridge with Bent Leg Variations & Alternatives
- Side Plank
- Side Bridge
- Copenhagen Plank
- Pallof Press
