Single Leg Dumbbell Side Bridge
Lie on your side and place your forearm on the ground under your shoulder. Stack your legs and lift the top leg slightly off the bottom leg.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Hips
- Injury risk
- Moderate
Primary muscles
- Gluteus Medius
- Gluteus Maximus
- Core Stabilizers
Secondary muscles
- Obliques
- Shoulders
- Lower Back
- Adductors
Target muscles
- hips
- glutes
- abs
How to perform
- 1
Lie on your side and place your forearm on the ground under your shoulder.
- 2
Stack your legs and lift the top leg slightly off the bottom leg.
- 3
Hold a dumbbell on the top side of your body (near the hip or held overhead depending on strength level).
- 4
Engage your core and lift your hips off the ground into a side bridge position.
- 5
Keep your body in a straight line from head to feet.
- 6
Hold the position while maintaining stability and breathing steadily.
- 7
Lower your hips slowly back to the starting position.
- 8
Repeat for the desired repetitions before switching sides.
Safety & form
Train smart. Read these notes before adding heavy load.
