Exercise guide
Spine Lumbar - Lateral Flexion
- Beginner
- Isolation
- Timed hold
- Waist
This isolation exercise targets the obliques and deep core stabilizers like the quadratus lumborum, improving lateral spinal mobility and core control. It focuses on lengthening and contracting the side of the torso while maintaining a stable lower body.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet shoulder-width apart and your arms hanging naturally at your sides.
- Engage your core and glutes to stabilize your pelvis and maintain a neutral spine.
- Fix your gaze forward and keep your shoulders pulled back and down.
How to do it
- Inhale as you slowly slide one hand down the side of your thigh, bending only at the waist while keeping your hips stationary.
- Lower until you feel a deep stretch in the opposite side of your waist, ensuring you do not lean forward or backward.
- Exhale and use your obliques to pull your torso back to the upright starting position.
- Perform all repetitions on one side before switching to the other to maintain unilateral tension.
Form checklist
- Keep your hips square and avoid shifting them to the side as you bend.
- Move strictly in the frontal plane, as if you are sandwiched between two panes of glass.
- Keep your neck neutral, allowing it to follow the natural curve of your spine.
- Maintain even weight distribution through both feet throughout the movement.
Pro tips
- Focus on the 'pinch' or contraction of the obliques on the side you are bending away from to pull yourself back up.
- Pause for one second at the bottom of the movement to maximize the eccentric stretch of the lateral stabilizers.
Make it harder
- Place your hands behind your head (prisoner style) to increase the lever arm and resistance on the core.
- Hold the bottom position for 3-5 seconds to increase time under tension for the obliques.
Frequently asked
- What muscles does the spine lumbar - lateral flexion work?
- The spine lumbar - lateral flexion primarily targets the obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the spine lumbar - lateral flexion?
- The spine lumbar - lateral flexion requires no equipment — just your body weight.
- Is the spine lumbar - lateral flexion good for beginners?
- Yes. The spine lumbar - lateral flexion is a beginner-friendly movement and a strong foundation to build on.