PlanWorkouts

Exercise 0002 · REF Hy9D21L

45° Side Bend exercise animation

45° Side Bend

Category
Waist
Equipment
Body Weight
Target
Abs

A 45-degree side bend targets the obliques through lateral flexion, a plane most core work skips entirely since squats, presses, and crunches all move front-to-back. Keep the motion controlled and avoid using momentum to swing the weight, since that shifts load off the obliques and onto the lower back. It pairs well with rotational core work like twists to cover the sides the rest of your program misses.

How to Do the 45° Side Bend

  1. Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
  2. Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
  3. Pause for a moment at the bottom, then slowly return to the starting position.
  4. Repeat on the other side.
  5. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The 45° Side Bend primarily targets the Abs, with Obliques as the primary synergist muscle group.

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Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the 45° Side Bend work?
The 45° Side Bend primarily targets the abs, with the obliques as the main supporting muscle group.
What equipment do I need for the 45° Side Bend?
The 45° Side Bend is done with no equipment — just body weight.
What's a good alternative to the 45° Side Bend?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.