Leg Bench Side Bridge

Leg Bench Side Bridge

The Leg Bench Side Bridge is a fantastic exercise that targets the muscles in your core, hips, and thighs. It is a challenging variation of the traditional side plank exercise, adding an extra element of difficulty and effectiveness for toning and strengthening your lower body. This exercise is commonly performed using a bench or a step platform, making it easy to do at home or in the gym. The Leg Bench Side Bridge primarily targets the obliques, which are the muscles on the sides of your core, and the gluteus medius, which is one of your hip muscles. By working these specific muscle groups, you can improve your overall core stability, enhance balance, and even reduce the risk of injuries in your lower back and hips. When performing the Leg Bench Side Bridge, it is essential to maintain proper form and alignment. By engaging your core muscles and keeping your body in a straight line, you maximize the benefits of this exercise. It's also crucial to control your movements and avoid any swinging or dropping of your hips. Incorporating the Leg Bench Side Bridge into your workout routine will not only help you build a stronger core and hips but also improve your functional strength for everyday activities. As always, start with a weight or difficulty level that suits your fitness level and gradually increase the intensity as you get stronger. Combine this exercise with a well-rounded fitness regimen and a balanced diet to achieve optimal results in no time.


  • Start by lying on your side on a bench, with your legs extended straight out and stacked on top of each other.
  • Position your upper body so that your torso is perpendicular to the bench, and support your weight on your forearm.
  • Engage your core muscles and lift your hips off the bench, creating a straight line from your head to your feet.
  • Hold this position for the desired amount of time, focusing on maintaining proper form and keeping your core engaged throughout.
  • Slowly lower your hips back down to the starting position.
  • Repeat the exercise on the other side, ensuring to maintain proper form and alignment throughout.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and balance.
  • Start with a low bench height and gradually increase it as you progress in strength and stability.
  • Keep your body in a straight line from head to toe during the side bridge position.
  • Focus on using your glutes and outer thighs to lift and hold the top leg in the air.
  • Maintain a steady breathing pattern to avoid holding your breath during the exercise.
  • Perform the exercise on both sides to ensure balanced strength development.
  • Add resistance by using ankle weights or resistance bands to challenge your muscles further.
  • Practice proper form and technique to maximize the effectiveness of the exercise.
  • Consult with a fitness professional to assess your suitability for this exercise based on any existing conditions or limitations.


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