Side Bridge With Bent Knee
Side Bridge With Bent Knee Exercise Description
The bent-knee side bridge is a side plank variation that trains lateral core and hip stability using only body weight. With the knees flexed, the lever is shorter than a full side plank, making it a controlled way to groove alignment while targeting the obliques and quadratus lumborum. The bottom-side gluteus medius/minimus and outer thigh work to keep the pelvis level, while the shoulder girdle stabilizers support the torso. Expect a strong emphasis on keeping the ribs, pelvis, and thighs stacked to resist side-bending and rotation. This is a crisp anti-lateral-flexion drill that builds positional control from shoulder to knee.
- Muscle Groups: Abs, Core, Obliques
- Target Muscles: Quadratus Lumborum
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Core, Lower Back, Torso
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Spine Stabilizers, Trunk Lateral Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Side Lower Back
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Side Bridge With Bent Knee Exercise
‘- Lie on your side with knees bent about 90 degrees, legs stacked, feet in line behind your hips.
– Place your bottom forearm on the floor, elbow directly under your shoulder; palm flat or fist neutral.
– Stack shoulders, hips, and knees; keep your head in line with your spine and eyes forward.
– Lightly brace your abdomen, draw ribs down, and keep pelvis neutral (no tipping forward or backward).
– Press the forearm and bottom knee into the floor to lift your hips until your body forms a straight line from ear–shoulder–hip–knee.
– Keep the top hip stacked over the bottom hip; do not twist or let the top shoulder roll forward.
– Actively “push the floor away” with the supporting shoulder to avoid shrugging or sinking.
– Maintain even breathing; keep glutes engaged and thighs aligned without letting the knees drift.
– Lower the hips under control back to the start.
– Switch sides and repeat with the same setup and alignment.
Side Bridge With Bent Knee Tips
‘- Bend your knees about 90 degrees with legs stacked and feet in line behind your hips before you start.
– Set your bottom elbow directly under your shoulder with the forearm on the floor and palm flat or in a neutral fist.
– Stack shoulders, hips, and knees, keeping your head in line with your spine and your eyes forward.
– Lightly brace your abdomen, draw your ribs down, and keep your pelvis neutral without tipping forward or backward.
– As you lift, press both your forearm and bottom knee into the floor so your ear, shoulder, hip, and knee form a straight line.
– Keep your top hip stacked directly over the bottom hip and avoid twisting or letting the top shoulder roll forward.
– Actively “push the floor away” with your supporting shoulder to prevent shrugging or sinking.
– Maintain even breathing while keeping your glutes engaged and thighs aligned so the knees do not drift.
– Lower your hips back to the floor under control, then switch sides and repeat with the same setup and alignment.
Side Bridge With Bent Knee Beginner Introduction
The bent-knee side bridge is a bodyweight side-plank style exercise that emphasizes control through the side of the core and hips. With the legs folded rather than straight, the body acts as a shorter lever, which reduces overall intensity while still challenging balance and alignment. The position places you on one forearm and the lower leg on the same side, lifting the hips so the ear, shoulder, hip, and knee line up in a straight, stable shape.
This hold targets the side abs and side of the lower back, while the upper glutes and outer thigh on the bottom leg work to keep the pelvis level. The supporting shoulder and upper back muscles play a major role in anchoring the torso so it does not sag or twist. The overall goal centers on resisting any sideways bend or rotation, building strong, steady posture from shoulder to knee. This makes the movement a precise way to practice stable, organized side-body strength.