Exercise · Core · One side at a time
45° side bend: how to do it
The side bend on the 45° back extension bench works the obliques, with help from the rest of the core. You lie sideways on the bench, bend your torso toward the floor and come back up. You do it one side at a time.
Doable at all 76 gyms GoSet follows
The essentials
- Side-on to the bench, hip against the pad.
- Do all reps on one side, then switch.
Muscles worked
- Primary
- Obliques
- Secondary
- Core
How to do it
- Lie sideways on the bench with your hip on the pad and feet locked in.
- Cross your arms on your chest or place your hands behind your head without pulling.
- Lower your torso toward the floor with control.
- Come back up by squeezing the side of your waist until you are in line.
- Finish your reps, then switch sides.
Common mistakes
Twisting
Instead : Stay square to the side: the move is a side bend, not a rotation.
Coming up too high
Instead : Stop when your body is in line.
Rushing
Instead : Lower over 2 seconds and come up without momentum.
Coach tips
- Start with bodyweight before adding a plate.
- Keep your neck neutral.
- A well-placed pad under your hip makes it more comfortable.
Variations
- Hold a plate against your chest to make it harder.
- One-second pause at the top.
Sets and reps
People often do 2 or 3 sets of 10 to 15 reps per side.
Equipment
Alternatives for the same muscles
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Common questions
Will this slim my sides?
No, you cannot target fat loss. The exercise strengthens your obliques, that is all.
I feel my lower back. Is that normal?
Some core work is normal. If it feels uncomfortable, shorten the range or stop.
With or without weight?
Without at first. Add a plate only when 15 clean reps feel easy.