45 Degree Side Bend

Muscles worked

Setup

1. Position yourself sideways on a 45-degree hyperextension bench with your hip resting firmly against the top pad.
2. Secure your feet under the foot pads, either stacking them or placing the top foot slightly forward for better balance.
3. Ensure your torso is suspended in the air, forming a straight line from your head to your heels.
4. Cross your arms over your chest or place your hands lightly behind your head without pulling on your neck.

How to do it

1. Inhale and slowly lower your torso sideways toward the floor, feeling a deep stretch in the side of your waist.
2. Exhale and contract your obliques to pull your torso back up to the starting position.
3. Stop once your body forms a straight line; do not over-flex past the neutral spine position.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).

Form checklist

• Keep your hips and shoulders squared forward; do not let your torso rotate toward the floor.
• Maintain a neutral neck by looking straight ahead throughout the entire set.
• Ensure the movement occurs strictly in the frontal plane (side-to-side), as if you are between two panes of glass.
• Keep your core braced and avoid using momentum or swinging the upper body.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to touch your bottom rib to your hip bone.
• Start with your weaker side first to ensure equal volume and intensity across both sides of the core.

Make it harder

• Hold a weight plate or dumbbell against your chest to increase resistance.
• Extend your arms straight overhead to increase the lever arm, significantly raising the difficulty of the movement.

Frequently asked

What muscles does the 45 degree side bend work?

The 45 degree side bend primarily targets the obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the 45 degree side bend?

The 45 degree side bend uses dumbbell.

Is the 45 degree side bend good for beginners?

The 45 degree side bend is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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