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.
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)
Instructions
- 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.
Alternative Exercises
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