Side Bend Instructions
- Stand with your feet shoulder-width apart and your arms at your sides.
- Place your right hand on your right hip and raise your left arm straight up above your head.
- Slowly bend your torso to the right, keeping your left arm straight and your right hand on your hip.
- Hold the stretch for 10-15 seconds, feeling the stretch in your left side.
- Return to the starting position and repeat on the other side.
- Complete 2-3 sets of 10-12 repetitions on each side.
Side Bend Form & Visual
Side Bend Benefits
- Strengthens the glutes, hips, and thighs
- Improves balance and stability
- Targets the inner and outer thighs
- Can be modified for different fitness levels
- Helps with overall lower body toning and shaping
Side Bend Muscles Worked
- Erector spinae
- Quadratus lumborum
Side Bend Variations & Alternatives
- Side plank with hip dip
- Side plank with leg lift
- Standing side bend with dumbbell
- Seated side bend with resistance band
- Oblique crunches