The 45 Degree Side Bend is an effective exercise for strengthening the obliques and improving core stability. It also enhances flexibility and balance throughout the entire body.
How To Perform
Stand with your feet shoulder-width apart and hold a weight in one hand.
Bend at the waist to the side, lowering the weight toward the ground while keeping your back straight.
Pause briefly at the bottom of the movement, then return to the starting position by engaging your core and using your obliques.
Repeat for the desired number of repetitions before switching sides.
Tips & Common Mistakes
✓Keep your movements controlled to avoid straining your back.
✓Engage your core throughout the exercise to maintain stability.
✓Avoid leaning too far forward or backward; focus on a lateral motion.
Quick Facts
Primary Muscle
Full Body
Secondary Muscles
Core, Shoulders, Legs
Equipment
Various
Recommended Sets
3-4
Recommended Reps
8-12
Rest Time
90s
Tempo
3-1-2-1
Track This Exercise
Log sets, track PRs, and see your progress over time.