Side Bridge With Bent Leg

Side Bridge With Bent Leg Exercise Description

The Side Bridge with Bent Leg is a side-lying isometric core exercise that trains lateral trunk stability and pelvic control. It emphasizes the obliques and quadratus lumborum while the gluteus medius on the underside hip and the shoulder girdle (serratus anterior, rotator cuff, and scapular stabilizers) support the position. Bending the bottom leg shortens the lever arm, offering a stable base to learn proper alignment before progressing to longer lever variations. The goal is a neutral spine with stacked ribs, shoulders, and hips, resisting sagging or rotation. Performed correctly, it reinforces efficient force transfer through the trunk during daily movements that involve carrying, reaching, or resisting side-bending.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Quadratus Lumborum
Assisting Muscles: Internal Obliques
Stabilizing Muscles: Gluteus Medius, Infraspinatus, Multifidus, Serratus Anterior, Transversus Abdominis
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, Trunk Rotators
Joint Involvement: Multi-joint
Muscle Location: Side Abs, Side Lower Back
Movement Direction: Other
Muscle Position: Lateral
Gender: Female

How To Do The Side Bridge With Bent Leg Exercise

‘- Lie on your side with legs stacked; bend the bottom knee to roughly 90 degrees. Keep the top leg straight in line with your torso.
– Place your forearm on the floor, elbow directly under the shoulder, forearm perpendicular to your body. Keep the neck long and gaze forward.
– Stack hips and shoulders; draw ribs down and lightly brace the abdomen to maintain a neutral spine.
– Press the forearm and bottom knee (and the top foot) into the floor to lift the pelvis until your body forms a straight line from head to top foot.
– Keep shoulders away from ears; feel the underside shoulder blade wrap the ribcage (avoid shrugging or collapsing).
– Maintain stacked hips; avoid rolling forward/back or letting the top hip drift behind you.
– Breathe steadily—do not hold your breath—while keeping the trunk braced.
– Lower the hips to the floor with control, maintaining alignment, then switch sides.

Side Bridge With Bent Leg Tips

‘- Bend the bottom knee to about 90 degrees while keeping the top leg straight in line with your torso.
– Position your elbow directly under your shoulder with the forearm perpendicular to your body.
– Keep your neck long with your gaze forward to align the head with the spine.
– Stack your hips and shoulders, drawing the ribs down and lightly bracing the abdomen to maintain a neutral spine.
– Press through the forearm, bottom knee, and top foot together to lift the pelvis into a straight line from head to top foot.
– Keep shoulders away from your ears and feel the underside shoulder blade wrap around your ribcage to avoid shrugging or collapsing.
– Maintain stacked hips—do not let the pelvis roll forward or back or the top hip drift behind you.
– Breathe steadily without holding your breath while keeping the trunk braced.
– Lower the hips to the floor with control, keeping your alignment, then repeat on the other side.

Side Bridge With Bent Leg Beginner Introduction

The Side Bridge with Bent Leg is a static, side-lying core drill that places the body on its edge, supported by the forearm and a bent lower leg while the top leg stays long. This position challenges the side abs and the side of the lower back, with help from the upper glutes on the bottom hip. The shoulder and chest muscles on the support side, along with the small stabilizers around the shoulder joint, share the load to hold the body up. With the lower leg bent, the body’s lever is shorter, so the posture feels more steady and accessible than straight-leg side bridge variations.

Throughout the hold, the spine remains in a natural curve and the ribs, shoulders, and hips line up to form a solid column rather than twisting or dipping. A gentle, sustained tension through the mid-section combines with easy, regular breathing. This pattern builds the ability to pass force smoothly through the trunk in everyday tasks such as carrying things, reaching to the side, or resisting unwanted tipping or bending.