Dumbbell Side Bridge
Hip dips in a straight-arm side plank with a dumbbell held on the top hip, the legs long and stacked.
How to do it
Setup
Side plank on a straight arm, hand under the shoulder, legs straight and stacked, a dumbbell held on the top hip.
Steps
- Lower the hips toward the floor without touching down.
- Lift them back up until the body is straight.
- Finish the set, then switch sides.
Common mistakes
Hand planted wide of the shoulder: stack it right under so the arm takes the load straight. Supporting elbow bending as the hips dip: keep the arm locked the whole set. Bell rolling toward the floor on the dip: hold it firmly on the hip; if it drifts, go lighter.
Breathing
Exhale lifting the hips, inhale lowering.
