45° Side Bend (hands behind head)
The 45° Side Bend (hands behind head) primarily works the External Obliques, with secondary activation of the Erector Spinae, Iliopsoas, Quadratus Lumborum and stabilizer support from the Gluteus Medius, Gluteus Minimus. It is a bodyweight isolation exercise at intermediate difficulty.
The 45° Side Bend (hands behind head) is an intermediate isolation exercise requiring no equipment, following a rotation movement pattern. It primarily targets the External Obliques, with secondary engagement of the Erector Spinae, Iliopsoas, Quadratus Lumborum. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A bodyweight isolation pull exercise targeting the External Obliques.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Rotation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Erector Spinae, Iliopsoas, Quadratus Lumborum |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Erector Spinae, Iliopsoas, and Quadratus Lumborum act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Gluteus Medius, Gluteus Minimus act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Quadratus Lumborum (core)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
How to Perform
Preparation
- Position side of thigh on upper padded surface and lower leg under lower padded bar.
- Place both hands behind head.
Execution
- Raise torso upward by lateral flexing waist.
- Lower torso by bending waist downward.
- Repeat.
- Position body facing opposite side and continue same movement with opposite side.
Comments
- Foot of bottom leg can be placed behind foot of upper leg as shown or feet can be placed side by side or depending upon apparatus design and personal preference.
- Alternatively, upper leg can be place over padded bar with supporting lower leg under padded bar.
- Seeexample.
- Also seeSpot Reduction MythandArm Position During Waist Exercises.
Tips & Common Mistakes
- Initiate rotation from your hips and torso, not just your arms.
- Control the return movement — resist letting momentum do the work.
- Keep your core engaged throughout to protect your spine during rotation.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (External Obliques) and can be substituted based on your equipment or variation preferences.
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