45 Side Bend

45 Side Bend


This exercise involves standing with feet shoulder-width apart and holding a weight in one hand. The weight is then lowered towards the side of the body, bending at the waist, and then lifted back up to a standing position. This exercise targets the oblique muscles on the side of the body.

Muscle Group

Equipment Required

45 Side Bend Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Place your right hand on your hip and raise your left arm straight up above your head.
  3. Slowly bend your torso to the right, keeping your left arm straight and your hand reaching towards the right side of your body.
  4. Hold the stretch for 10-15 seconds, feeling the stretch in your left side.
  5. Return to the starting position and repeat on the other side, placing your left hand on your hip and raising your right arm above your head.
  6. Repeat the exercise for 10-15 repetitions on each side.

45 Side Bend Form & Visual

45 side bend

45 Side Bend Benefits

  • Strengthens the oblique muscles on the sides of the abdomen
  • Improves posture and balance
  • Increases flexibility in the spine and hips
  • May help alleviate lower back pain
  • Can be done with or without weights for added resistance

45 Side Bend Muscles Worked

  • External obliques
  • Internal obliques
  • Transverse abdominis
  • Erector spinae
  • Quadratus lumborum

45 Side Bend Variations & Alternatives

  • 45 Side Bend with Dumbbell
  • 45 Side Bend with Kettlebell
  • 45 Side Bend with Resistance Band
  • 45 Side Bend on Stability Ball
  • 45 Side Bend with Barbell