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Last updated March 5, 2026
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abs
Side Bend
Stand tall and bend your torso laterally to one side, then return to center. Targets the obliques through lateral spinal flexion.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliques
Secondary
deep abs / corelower back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet shoulder-width apart.
- Place one hand behind your head and the other at your side, or both hands behind your head.
- Step 2Starting Position
- Stand tall with your core engaged.
- Keep your hips facing forward and stationary.
- Step 3Execution
- Bend your torso laterally to one side, sliding your hand down your leg if arms are at your sides.
- Feel the stretch on the opposite oblique.
- Return to the upright position using your oblique muscles.
- Repeat on the same side for the full set or alternate sides.
- Step 4Tips
- Do not lean forward or backward — keep the movement strictly lateral.
- Control the movement slowly for maximum oblique engagement.
- This can be progressed by holding a dumbbell.