Sitting Side Bend Stretch

Muscles worked

Setup

1. Sit on the edge of a flat bench with your spine tall and core engaged.
2. Extend your right leg out to the side with your heel on the floor and toes pointed up.
3. Keep your left foot planted firmly on the ground with the knee bent at 90 degrees.

How to do it

1. Inhale and reach your left arm straight up, creating length through the left side of your torso.
2. Exhale as you lean your torso to the right, reaching your left arm over your head toward your extended right foot.
3. Hold the peak stretch for 20-30 seconds while maintaining slow, controlled breaths.
4. Inhale to return to the starting position and switch sides.

Form checklist

• Keep both glutes firmly pressed into the bench to ensure the stretch comes from the waist.
• Keep your chest open and facing forward; do not let your top shoulder collapse downward.
• Maintain a slight micro-bend in the extended knee to protect the joint.
• Reach through your fingertips to maximize the stretch through the lats and obliques.

Pro tips

• Focus on breathing into the side of your ribcage to expand the intercostal muscles during the hold.
• Actively push your opposite hip down into the bench as you reach away from it to deepen the fascial stretch.

Make it harder

• Interlace both hands behind your head to increase the lever length and demand on the core stabilizers.
• Hold a light medicine ball or yoga block overhead with both hands to add a weighted stretch component.

Frequently asked

What muscles does the sitting side bend stretch work?

The sitting side bend stretch primarily targets the hamstrings and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the sitting side bend stretch?

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

Is the sitting side bend stretch good for beginners?

Yes. The sitting side bend stretch is a beginner-friendly movement and a strong foundation to build on.

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