Bent Knee Side Bridge

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Bent Knee Side Bridge

Instructions

Preparation

Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Bend knees at a right angle. Place upper leg directly on top of lower leg and straighten hips.

Execution

Raise hips upward by lateral flexion of spine. Lower to original position and repeat. Repeat with opposite side.

Comments

Exercise can also be performed isometrically, see Bent Knee Side Plank. Gracilis of upper leg enters into active insufficiency with hip extended and knee flexed. Also see Spot Reduction Myth.

Easier

Movement can be made easier angling body up against wall with legs straight.

Harder

Exercise can be made more challenging with knees straight.

 

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Push

Muscles

Target

Synergists

Stabilizers

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