Abs · Other
45-Degree Side Bend
The 45-degree side bend is an isolation exercise designed to target the obliques, quadratus lumborum, and deep core stabilizers. It builds lateral trunk stability, improves spinal control, and fits well toward the end of a core or full-body strength session.
- Muscles
- Abs
- Equipment
- Other
- Type
- Strength
- Animation
- Women
How to do it
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Keep your other hand on your hip or behind your head.
- Slowly bend to the side holding the weight, lowering it toward your knee.
- Feel the stretch on the opposite side of your torso.
- Return to the starting position by engaging your obliques and core muscles.
Common mistakes
- Twisting or leaning the torso forward or backward, which places harmful shearing forces on the lumbar spine.
- Holding dumbbells in both hands at the same time, which acts as a counterbalance and removes tension from the working obliques.
- Using excessively heavy weight that forces jerky, momentum-driven reps instead of controlled contraction.
- Shifting your hips outward during the bend, which robs the working muscles of their full stretch and engagement.
Tips
- Keep your hips and pelvis completely stationary, bending purely through lateral flexion of the spine.
- Lower the weight smoothly along the side of your leg to feel a full stretch before contracting back up.
- Pause briefly at the top of each rep to secure muscular tension without overextending to the opposite side.
Sets and reps
Perform 3 to 4 sets of 12 to 15 controlled repetitions per side with 45 to 60 seconds of rest to target core strength and endurance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the side bend safe for your lower back?
It is safe when done strictly in the frontal plane with moderate weight, but stop immediately and consult a doctor if you experience sharp spinal pain.
Will side bends help slim your waistline?
They strengthen and build the obliques rather than burn local fat, so slimming the waist requires an overall caloric deficit.
