What muscles does the Side Bridge (Bent Knee) work?

The Side Bridge (Bent Knee) primarily targets the obliques, which help with core stability and rotational strength. It also engages the abs, glutes, shoulders, and upper legs as secondary muscles to support and hold the position.

Do I need any equipment for the Side Bridge (Bent Knee)?

This exercise requires no equipment and uses only your body weight, making it ideal for home workouts or travel training. A yoga mat or soft surface can help improve comfort and reduce pressure on your elbow.

Is the Side Bridge (Bent Knee) good for beginners?

Yes, the bent-knee variation is beginner-friendly because it reduces the load compared to a straight-leg side plank. Beginners can start with shorter holds and increase duration as their core strength improves.

What common mistakes should I avoid during the Side Bridge (Bent Knee)?

Avoid letting your hips drop or rotate forward, as this can reduce muscle engagement and strain your lower back. Keep your elbow directly under your shoulder and maintain a straight line from shoulder to knees throughout the hold.

How long should I hold the Side Bridge (Bent Knee) position?

Beginners can aim for 15–20 seconds per side, while intermediate and advanced exercisers can hold for 30–45 seconds. Perform 2–4 sets on each side, focusing on proper alignment rather than maximum time.

Are there any safety tips for doing the Side Bridge (Bent Knee)?

Ensure your elbow is cushioned to avoid joint discomfort, and keep your neck in line with your spine to prevent tension. If you experience shoulder or lower back pain, stop immediately and reassess your form.

What variations can I try after mastering the Side Bridge (Bent Knee)?

Once comfortable, progress to a straight-leg side plank for more core activation or add leg lifts for extra glute engagement. You can also incorporate a dynamic hip dip movement to increase difficulty and muscle challenge.

Side Bridge (Bent Knee)

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Time (Seconds)

How To Do

Lie on your side with knees bent at 90 degrees, supporting your upper body on your forearm with your elbow under your shoulder. Engage your core and lift your hips off the ground, forming a straight line from shoulders to knees. Keep your body aligned and avoid letting your hips sag throughout the hold.

Step-by-Step Instructions

Begin by lying on your side on the floor or an exercise mat. Bend your knees to a 90-degree angle, stacking them on top of each other.
Place your bottom forearm on the ground, ensuring your elbow is directly under your shoulder for support. Your forearm should be perpendicular to your body.
Rest your top hand on your hip or keep it by your side for balance.
Engage your core muscles and lift your hips off the ground, creating a straight line from your shoulders to your knees. Keep your body aligned and avoid letting your hips sag.
Hold this position for the desired amount of time, maintaining tension in your core and obliques.
Slowly lower your hips back to the ground to return to the starting position.
Repeat for the desired number of repetitions or time, then switch sides to work the opposite side of your body.

Explore more obliques exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Bent Knee Side Plank

Obliques

Bodyweight

Lateral Side Plank (Bent Leg)

Obliques

Bodyweight

Dumbbell Side Bend

Obliques

Dumbbell

Kettlebell Advanced Windmill

Obliques

Kettlebell

Frequently Asked Questions

What muscles does the Side Bridge (Bent Knee) work?: The Side Bridge (Bent Knee) primarily targets the obliques, which help with core stability and rotational strength. It also engages the abs, glutes, shoulders, and upper legs as secondary muscles to support and hold the position.
Do I need any equipment for the Side Bridge (Bent Knee)?: This exercise requires no equipment and uses only your body weight, making it ideal for home workouts or travel training. A yoga mat or soft surface can help improve comfort and reduce pressure on your elbow.
Is the Side Bridge (Bent Knee) good for beginners?: Yes, the bent-knee variation is beginner-friendly because it reduces the load compared to a straight-leg side plank. Beginners can start with shorter holds and increase duration as their core strength improves.
What common mistakes should I avoid during the Side Bridge (Bent Knee)?: Avoid letting your hips drop or rotate forward, as this can reduce muscle engagement and strain your lower back. Keep your elbow directly under your shoulder and maintain a straight line from shoulder to knees throughout the hold.
How long should I hold the Side Bridge (Bent Knee) position?: Beginners can aim for 15–20 seconds per side, while intermediate and advanced exercisers can hold for 30–45 seconds. Perform 2–4 sets on each side, focusing on proper alignment rather than maximum time.
Are there any safety tips for doing the Side Bridge (Bent Knee)?: Ensure your elbow is cushioned to avoid joint discomfort, and keep your neck in line with your spine to prevent tension. If you experience shoulder or lower back pain, stop immediately and reassess your form.
What variations can I try after mastering the Side Bridge (Bent Knee)?: Once comfortable, progress to a straight-leg side plank for more core activation or add leg lifts for extra glute engagement. You can also incorporate a dynamic hip dip movement to increase difficulty and muscle challenge.