Standing Side Bend

Standing Side Bend


This exercise involves standing upright and bending your torso to one side, stretching the muscles along the side of your body. It can be done with or without weights and is often used to improve flexibility and core strength.

Muscle Group

Equipment Required

Standing 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 upper body 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.

Standing Side Bend Form & Visual

Standing Side Bend

Standing Side Bend Benefits

  • Strengthens the shoulders and upper back muscles
  • Improves posture and alignment
  • Increases shoulder mobility and flexibility
  • Helps prevent shoulder injuries
  • Can be done with or without weights, making it accessible for all fitness levels

Standing Side Bend Muscles Worked

  • Obliques
  • Quadratus Lumborum

Standing Side Bend Variations & Alternatives

  • standing-side-bend with dumbbell
  • seated-side-bend
  • kneeling-side-bend
  • standing-twist
  • seated-twist
  • standing-oblique-crunch
  • side-plank
  • side-plank-with-hip-dip