Side Bridge With Bent Leg

Side Bridge With Bent Leg Exercise Description

The Side Bridge with Bent Leg is a short‑lever side plank performed on your forearm with the knees bent. It trains frontal‑plane trunk and hip stability by challenging the lateral core (internal/external obliques and quadratus lumborum) and the hip abductors, especially the gluteus medius. Bending the knees shortens the lever arm, making the position more accessible while allowing you to focus on precise alignment and controlled bracing. The goal is to resist lateral flexion and pelvic drop while maintaining a neutral spine. This variation reinforces stacked shoulder–hip alignment and scapular control on the support side, building a clean foundation for progressing to longer‑lever side planks.

Muscle Groups: Abs, Core, Glutes, Hips, Obliques
Target Muscles: Gluteus Medius, Quadratus Lumborum
Assisting Muscles: External Obliques, Gluteus Minimus, Internal Obliques, Tensor Fasciae Latae
Stabilizing Muscles: Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
Body Area: Lower Body, Upper Body
Body Parts: Back, Core, Hips, Legs, Lower Back, Torso, Upper Legs
Body Surface: Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Abductors, Hip Extensors, Spine Stabilizers, Trunk Lateral Flexors
Joint Involvement: Multi-joint
Muscle Location: Side Lower Back, Upper Glutes
Movement Direction: Lateral
Muscle Position: Lateral
Gender: Female

How To Do The Side Bridge With Bent Leg Exercise

‘- Lie on your side with legs stacked, knees bent to about 90°, feet behind your hips.
– Place your forearm on the floor with the elbow directly under the shoulder; forearm perpendicular to your torso.
– Stack shoulders and hips; align head with spine; keep ribs down and pelvis neutral.
– Press the forearm and bottom knee into the floor, lightly brace the abdomen, and engage the glutes.
– Lift the hips until your body forms a straight line from head to knees; keep hips stacked without rotating.
– Keep the supporting shoulder “packed” (shoulder away from ear) by pressing the floor away.
– Breathe steadily; maintain alignment without letting the pelvis sag or pike.
– Lower the hips with control and switch sides.

Side Bridge With Bent Leg Tips

‘- Bend your knees to about 90° with feet behind your hips to keep the lever short and controlled.
– Place your elbow directly under your shoulder with the forearm perpendicular to your torso for solid support.
– Stack your shoulders and hips and align your head with your spine before you lift.
– Keep your ribs down and pelvis neutral to maintain a stable, neutral spine.
– Press your forearm and bottom knee firmly into the floor as you lift your hips.
– Lightly brace your abdomen and engage your glutes just before and during the lift.
– Lift until you form a straight line from head to knees, keeping the hips stacked without rotating.
– “Pack” the supporting shoulder by keeping it away from your ear and actively pressing the floor away.
– Breathe steadily and avoid letting the pelvis sag or pike while you hold and as you lower with control.

Side Bridge With Bent Leg Beginner Introduction

The Side Bridge with Bent Leg is a side plank–style core exercise done on the forearm with the legs folded, creating a shorter, more manageable lever. The body is supported on the forearm and the lower leg, and the torso lines up from head to knees. This setup emphasizes steady control through the side abs, core, and hips while staying in a strong side-lying position. Because the knees are bent, the demand on leverage is reduced, which suits those building confidence with side plank variations.

This movement centers on holding the body steady rather than moving it through a large range. The challenge comes from resisting sideways collapse of the trunk and preventing the hips from drifting toward the floor or tipping forward or back. The shoulder on the ground works to stay stable, while the upper glutes and outer hip muscles contribute to lifting and supporting the pelvis. Over time, this pattern helps organize shoulder, hip, and spine alignment on one side of the body, creating a solid base for more advanced, longer-lever side plank progressions.