Lateral Bend Lying Down

Muscles worked

Setup

1. Lie on your side on a mat with your legs stacked and knees slightly bent for stability.
2. Place your bottom arm across your waist or flat on the floor in front of you for balance.
3. Place your top hand lightly behind your head or touching your ear, ensuring you do not pull on your neck.

How to do it

1. Exhale and contract your obliques to lift your upper shoulder and torso sideways off the floor toward your hip.
2. Pause at the top of the movement for one second to emphasize the peak contraction in the side of your waist.
3. Inhale as you slowly lower your torso back to the starting position using a controlled 2-second tempo.
4. Complete all repetitions on one side before switching to the opposite side.

Form checklist

• Keep your hips stacked vertically; do not let your top hip roll backward or forward.
• Ensure the movement is purely lateral, avoiding any forward rotation of the chest toward the floor.
• Maintain a neutral neck and avoid pulling your chin toward your chest or using your hand to lift your head.
• Focus on closing the gap between your lower ribs and your hip bone.

Pro tips

• To increase mind-muscle connection, place your bottom hand on the working oblique to feel the muscle fibers shortening during the lift.
• Initiate the movement by thinking about 'crunching' your side rather than just lifting your head to ensure the core is doing the work.

Make it harder

• Straighten your legs and lift them slightly off the ground simultaneously with your torso to engage the lower obliques and hip flexors.
• Hold a light weight or a water bottle against your top shoulder to increase the resistance the obliques must move.

Frequently asked

What muscles does the lateral bend lying down work?

The lateral bend lying down primarily targets the obliques, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the lateral bend lying down?

The lateral bend lying down requires no equipment — just your body weight.

Is the lateral bend lying down good for beginners?

Yes. The lateral bend lying down is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degree Side BendIntermediate · obliques