Exercise
Side Bend
AdvancedSide-support exercise that builds lateral strength through the obliques and shoulder girdle.
Setup instructions
Sit sideways with one hand on the mat and legs stacked or staggered for support. Press into the hand and lift the hips into a side arc. Keep the top arm reaching overhead.
Breathing cues
Inhale to lift. Exhale to lower.
Movement steps
- 1Inhale to lift the hips high in a side bend arc.
- 2Exhale to lower the hips with control without collapsing.
- 3Maintain length through the side body.
- 4Repeat and switch sides.
Common mistakes
Collapsing into the supporting shoulder; bending the knees unevenly; holding the breath; dumping weight into the wrist.
Safety notes
Avoid if wrist or shoulder issues are acute. Build side plank strength first.
Connections
Related exercises
FAQs
Is Side Bend beginner-friendly?
No. Side Bend is advanced and requires strong lateral support and shoulder capacity.
What muscles does Side Bend work?
Obliques and lateral core lift the body; the supporting shoulder and arm stabilise the position.
What is Side Bend good for?
It builds lateral strength, side-body length, and integrated shoulder control.
What prepares me for Side Bend?
Side plank, mermaid, and kneeling side kicks are useful progressions.