Leg Bench Side Bridge
Leg Bench Side Bridge Exercise Description
The Leg Bench Side Bridge is a side plank variation performed with your legs elevated on a bench to increase lateral core demand. The primary drivers are the external and internal obliques and quadratus lumborum, with support from the hip abductors (especially gluteus medius/minimus) and the shoulder stabilizers of the supporting arm (serratus anterior and rotator cuff). Elevating the feet lengthens the lever arm, requiring greater trunk stiffness to resist lateral flexion and pelvic drop. The goal is to maintain a neutral spine, stacked hips, and level pelvis while supporting your body on the forearm and the lateral edge of the feet. Choose this variation after you can hold a solid floor side plank without losing alignment, and prioritize quality position over duration.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Quadratus Lumborum
- Assisting Muscles: Iliocostalis
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Serratus Anterior, Subscapularis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Core, Lower Back, Torso
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bench, Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Spine Stabilizers, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs, Side Lower Back
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Leg Bench Side Bridge Exercise
‘- Place a sturdy bench parallel to your body. Lie on your side with feet stacked on the bench and ankles near the far edge.
– Position your bottom forearm on the floor directly under the shoulder; elbow at 90 degrees, forearm pointing forward.
– Stack hips and shoulders; keep legs straight, knees and ankles together.
– Set a neutral neck (chin slightly tucked) and align head, ribcage, and pelvis.
– Lightly brace the abdomen and “zip up” the ribs toward the pelvis to avoid flaring.
– Press the forearm into the floor and the edges of your feet into the bench; lift hips until your body forms a straight line from head to ankles.
– Keep the supporting shoulder “packed” (shoulder away from ear) with the scapula stable; avoid sagging through the shoulder.
– Maintain level hips; do not let the top hip roll backward or the pelvis tip toward the floor.
– Breathe steadily while holding the position. Option: place the top hand on your hip or reach toward the ceiling without rotating.
– Lower the hips to the start with control, maintaining alignment. Switch sides and repeat.
Leg Bench Side Bridge Tips
‘- Use this variation only after you can hold a solid floor side plank without losing alignment.
– Prioritize maintaining a quality position over how long you hold the bridge.
– Stack your feet on the bench with ankles near the far edge before you start.
– Position your forearm directly under your shoulder with the elbow at 90 degrees and forearm pointing forward.
– Keep hips and shoulders stacked, legs straight, and knees and ankles together throughout the hold.
– Set a neutral neck by slightly tucking the chin and aligning head, ribcage, and pelvis.
– Lightly brace the abdomen and “zip up” the ribs toward the pelvis to prevent rib flare.
– Press the forearm into the floor and the edges of your feet into the bench as you lift until your body is in a straight line from head to ankles.
– Keep the supporting shoulder “packed” (away from the ear) with a stable scapula to avoid sagging through the shoulder.
– Maintain level hips, avoiding the top hip rolling backward or the pelvis tipping toward the floor.
Leg Bench Side Bridge Beginner Introduction
The Leg Bench Side Bridge builds on a classic side plank by placing the lower body on a bench, which raises the legs and increases challenge to the side abs and core. With the legs supported off the ground, the body has a longer lever to control, so the midsection works harder to prevent the torso from tilting or the hips from dropping. The working side of the waist, lower back, and upper glutes take on a major role, while the supporting shoulder and upper back muscles create a solid base through the planted forearm.
During this position, the body typically forms a straight line from head to ankles, with the hips stacked one over the other and the ribcage aligned over the pelvis. The edge of the feet rests on the bench, and the forearm provides the main contact with the floor. This variation often comes after confidence has been built in a regular floor side plank, and it emphasizes body control, steady breathing, and strong posture rather than simply holding on for as long as possible.