Side Bridge (bent knee)
The Side Bridge (bent knee) is a fantastic exercise that targets the muscles of the core, specifically the obliques and the deep stabilizing muscles of the hips and spine. This exercise is often performed as part of a functional fitness or core strengthening routine and can be done either at home or in the gym. To perform the Side Bridge (bent knee), start by lying on your side with your knees bent at a 90-degree angle and stacked on top of each other. Prop yourself up on your forearm, with your elbow directly beneath your shoulder. Engage your core muscles by drawing your belly button in towards your spine. Next, lift your hips off the ground, maintaining a straight line from your head to your knees. Keep your shoulder down and back, avoiding any hunching or sagging. Hold this position for a designated period of time, typically around 30-60 seconds, or as long as you can maintain proper form without compensating. The Side Bridge (bent knee) is an effective exercise for improving core stability, posture, and balance. Consistently incorporating this exercise into your workout routine can help strengthen your core muscles, reducing the risk of injuries and improving overall athletic performance. Remember to breathe throughout the exercise and complete an equal amount of time on each side to maintain symmetry. Add variety to your core routine by incorporating different variations of the Side Bridge, such as the Side Bridge with leg lift or the Side Bridge with a twist. Remember to start with proper form and gradually progress as your core strength improves. Happy side bridging!
- Start by lying on your side with your knees bent and feet together.
- Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
- Engage your core muscles, and lift your hips off the ground until your body forms a straight line from your head to your knees.
- Hold this position for the desired amount of time, making sure to keep your abs and glutes engaged.
- Slowly lower your hips back down to the starting position and repeat on the other side.
Tips & Tricks
- Engage your core by squeezing your abdominal muscles throughout the exercise.
- Focus on maintaining a straight line from your head to your knees.
- Keep your hips lifted off the ground to activate your oblique muscles.
- Breathe steadily and avoid holding your breath during the side bridge.
- Start with shorter holds and gradually increase the duration as you get stronger.
- Use proper form and avoid excessive arching or sagging of your back.
- Incorporate side bridge variations such as lifting the top leg or adding a hip dip to challenge different muscles.
- Maintain equal weight distribution between your forearm and the side of your feet.
- Perform the exercise on both sides to ensure balanced development of your core muscles.
- Listen to your body and rest if you experience any pain or discomfort.