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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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