Side Bend

Side Bend


This exercise involves standing with feet shoulder-width apart and bending to one side while keeping the opposite arm raised above the head. It targets the oblique muscles and can help improve flexibility and balance.

Muscle Group

Equipment Required

Side Bend Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Place your right hand on your right 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 right hand on your hip.
  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.
  6. Complete 2-3 sets of 10-12 repetitions on each side.

Side Bend Form & Visual

Side Bend

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

  • Obliques
  • 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