Side Bend (on stability ball, hand behind head)
The Side Bend (on stability ball, hand behind head) primarily works the External Obliques, with secondary activation of the Erector Spinae, Iliopsoas, Quadratus Lumborum. It is a bodyweight isolation exercise at intermediate difficulty.
The Side Bend (on stability ball, hand 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.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Quadratus Lumborum (core)
How to Perform
Preparation
- Lie on stability ball on side of torso, waist, and hip.
- Position legs outward with feet on floor or against floor board, one foot slightly forward and other behind.
- Place lower arm across abdomen and hand of upper arm behind or side of head.
Execution
- Raise torso up by lateral flexing waist.
- Lower torso back onto ball and repeat.
- Lay with other side of body on ball and repeat movement.
Comments
- Seealternative formwith other hand behind head.
- 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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