45 degrees Side Bend
Strengthen your obliques with the 45-degree Side Bend. This bodyweight core exercise targets your side abdominal muscles, improving core stability and
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
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Variations of 45 degrees Side Bend
Description
A core exercise that targets the oblique muscles by bending the body at the waist to a 45 degrees angle.
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How to do 45 degrees Side Bend
- 01Setup
Stand tall with your feet shoulder-width apart, spine neutral, and gaze forward.
- 02Setup
Place your hands on your hips or gently behind your head, keeping your elbows wide.
- 03
Inhale as you slowly bend your torso laterally to one side, allowing your upper body to move towards your hip while keeping your hips stable and facing forward.
- 04
Continue bending until you reach approximately a 45-degree angle or feel a significant stretch along the opposite side of your torso.
- 05
Exhale as you engage your oblique muscles to slowly return to the upright starting position, maintaining full control throughout the movement.
Tips
- Keep your core braced and engaged throughout the entire movement to stabilize your spine and maximize oblique activation.
- Focus on lateral flexion directly to the side; avoid twisting your torso or leaning your chest forward or backward.
- Control both the eccentric (downward) and concentric (upward) phases of the movement, resisting the urge to use momentum.
- Initiate the movement by thinking about crunching your side oblique muscles rather than just passively bending.
Common mistakes
- Twisting the torso instead of bending laterally reduces oblique engagement; ensure your shoulders and hips remain aligned and face directly forward.
- Rushing the movement with momentum diminishes muscle activation; perform the exercise slowly and deliberately to maintain tension on the target muscles.
- Bending too far past a comfortable 45-degree angle can strain the lower back; only bend as far as you can control without pain or compensatory movements.
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Is 45 degrees Side Bend good for beginners?
45 degrees Side Bend is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for 45 degrees Side Bend?
You need Body weight to perform 45 degrees Side Bend. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for 45 degrees Side Bend?
Keep your core braced and engaged throughout the entire movement to stabilize your spine and maximize oblique activation. Focus on lateral flexion directly to the side; avoid twisting your torso or leaning your chest forward or backward. Control both the eccentric (downward) and concentric (upward) phases of the movement, resisting the urge to use momentum. Initiate the movement by thinking about crunching your side oblique muscles rather than just passively bending.
What are common mistakes when doing 45 degrees Side Bend?
Twisting the torso instead of bending laterally reduces oblique engagement; ensure your shoulders and hips remain aligned and face directly forward. Rushing the movement with momentum diminishes muscle activation; perform the exercise slowly and deliberately to maintain tension on the target muscles. Bending too far past a comfortable 45-degree angle can strain the lower back; only bend as far as you can control without pain or compensatory movements.
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Free · iPhone only · Available on the App Store