45 Side Bend
Description
The 45-degree side bend positions yourself sideways on a 45-degree back extension bench and performs lateral flexion — bending sideways and returning upright. It provides a greater range and load on the obliques than standing side bends.
Equipment Required
45 Side Bend Instructions
- Position yourself sideways on a 45-degree back extension bench. Your hip is on the pad, feet locked.
- Your torso hangs freely to the side.
- Cross your arms over your chest or place hands behind your head.
- Lower your torso sideways toward the floor (lateral flexion).
- Contract your obliques to lift your torso back to horizontal or slightly above.
- Complete reps, then switch sides.
- Hold a plate for added resistance when bodyweight becomes easy.
- Aim for 12 to 15 reps per side.
45 Side Bend Form & Visual
45 Side Bend Benefits
- Greater oblique range and load than standing side bends
- Gravity provides constant resistance
- Easy to add weight with a plate
- Builds oblique strength through full range
- Develops lateral core power
- Simple setup
45 Side Bend Muscles Worked
- Obliques
- Quadratus lumborum
- Erector spinae
45 Side Bend Variations & Alternatives
- Dumbbell Side Bend
- Cable Woodchop
- Side Plank
- Roman Chair Side Bend
- Cable Side Bend
