Dumbbell Side Bridge (To Straight Line)
A dynamic hip lift in side support with a dumbbell held at the upper hip. The demonstrated rise ends around straight body alignment before the pelvis lowers again, giving it a shorter range than the related high-raise variation.
- Body part
- Core: all exercises
- Movement
- Core: all exercises
- Equipment
- Dumbbell: all exercises
What it trains
- ObliquesPrimary85%
- Gluteus MediusSecondary50%
- Serratus AnteriorStabilizer25%
- Gluteus MaximusStabilizer25%
- Lateral DeltoidStabilizer25%
How to perform
Set up in side support with the arm and legs positioned as shown; hold the dumbbell at the upper hip.
Raise the pelvis until the body reaches approximately straight alignment.
Lower the pelvis under control and repeat before switching sides.
Tips
Keep the dumbbell steady against the upper hip during the lift.
Focus on the repeatable lift to straight alignment rather than forcing a higher endpoint.
Common mistakes
Holding the side position without raising and lowering the pelvis.
Rotating the trunk or swinging the dumbbell to complete the lift.
Related exercises
Variations · 1
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Questions & answers
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