90 To 90 Side Bend Stretch

Muscles worked

Setup

1. Sit on the floor and place your lead leg in front of you with the knee bent at 90 degrees and the shin parallel to your torso.
2. Position your trail leg to the side with the knee bent at 90 degrees, so the thigh is in line with your hip and the shin points behind you.
3. Sit as upright as possible, squaring your hips and shoulders toward the lead leg.
4. Place the hand of your lead-leg side on the floor slightly away from your hip for balance.

How to do it

1. Inhale deeply and reach the arm of your trail-leg side straight up toward the ceiling to create length in the spine.
2. Exhale as you lean your torso laterally toward the lead-leg side, reaching your raised arm over your head in a deep arc.
3. Hold the peak stretch for 2-3 seconds, focusing on the pull from the trail-side hip up through the ribs and lat.
4. Inhale to return to the upright starting position with a controlled tempo, then repeat for the prescribed reps before switching sides.

Form checklist

• Maintain 90-degree angles at both knees and both hips throughout the movement.
• Keep both knees pressed firmly into the floor to anchor the lower body.
• Ensure your chest remains facing forward; do not let your torso rotate toward the floor.
• Keep your sit bones as grounded as possible to maximize the stretch in the hip and obliques.

Pro tips

• Actively push the knee of the trail leg into the ground as you bend to create reciprocal inhibition and a deeper stretch in the psoas and obliques.
• Focus your breath into the side of the ribcage that is opening up to expand the intercostal muscles.

Make it harder

• Perform the side bend without placing your supporting hand on the floor to significantly increase core and hip stabilizer demands.
• At the peak of the side bend, add a slight rotation of the ribcage toward the ceiling to further engage the anterior oblique sling.

Frequently asked

What muscles does the 90 to 90 side bend stretch work?

The 90 to 90 side bend stretch primarily targets the lats and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the 90 to 90 side bend stretch?

The 90 to 90 side bend stretch requires no equipment — just your body weight.

Is the 90 to 90 side bend stretch good for beginners?

The 90 to 90 side bend stretch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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