Core · Dumbbell
Dumbbell Side Bridge with Bent Leg
How to do the dumbbell side bridge with bent leg, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your side with your bottom knee bent for support and your top leg stacked or extended. Prop up on your bottom forearm and hold a dumbbell on your top hip. Lift your hips off the floor until your body forms a straight line from knee to shoulder, hold briefly, then lower under control and finish the set before switching sides.
- 1Feel your obliques on the bottom side drive your hips up and hold them
- 2there
- 3Keep your body in a straight line from knee to shoulder
- 4Brace your core against the dumbbell weight
Common mistakes
- Do not let your hips sag toward the floor
- Avoid rolling your chest or hips forward or back
- Do not hold your breath; breathe steadily through the hold
Muscles worked
The dumbbell side bridge with bent leg mainly works the obliques, with the upper abs, lower abs, glutes, lower back, and side delts assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- Lower BackSupport
- Side DeltsSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
Kovo programs the dumbbell side bridge with bent leg for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.