Suspended Side Bend
The Suspended Side Bend primarily works the External Obliques, with secondary activation of the Adductor Magnus, Erector Spinae, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Gracilis, Iliopsoas, Pectineus, Quadratus Lumborum, Tensor Fasciae Latae and stabilizer support from the Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Brachioradialis, Lateral Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Wrist Flexors. It is a suspension isolation exercise at intermediate difficulty.
A suspension isolation pull exercise targeting the External Obliques.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Rotation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Adductor Magnus, Erector Spinae, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Gracilis, Iliopsoas, Pectineus, Quadratus Lumborum, Tensor Fasciae Latae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Gluteus Medius (glutes)
- Secondary Muscle Gluteus Minimus (glutes)
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Pectineus (adductors)
- Secondary Muscle Quadratus Lumborum (core)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Brachioradialis (biceps)
- Stabilizer Muscle Lateral Deltoid (shoulders)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Supraspinatus (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Wrist Flexors (forearms)
Instructions
- Preparation: Grasp handles, step away, and face body to one side of suspension trainer anchor. Hold handles above head with arms bent. Stand far enough away to make suspension trainer straps taut. Step in just enough to achieve desired lean of body, while keeping tension on suspension trainer straps. Execution: Lower hips away from direction of suspension trainer anchor by laterally flexing spine. Return to original upright position and repeat. Reposition body facing opposite direction. Continue with other side. Comments: Suspension handle(s) can also be gripped with both hands together with either one hand over other hand or with interlaced fingers. In addition tolateral flexion of spine, lowerhip abductsand upperhip adducts. Also seeSpot Reduction Myth. This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings.
Alternative Exercises
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