Step Out Side Bend

Muscles worked

Setup

1. Stand sideways next to a low step or platform with your feet hip-width apart.
2. Place the foot closest to the step firmly on the center of the platform.
3. Keep your chest upright and place your hands behind your head (prisoner style) or on your hips.
4. Engage your core to maintain a neutral spine before starting the movement.

How to do it

1. Press through the heel of the foot on the step to stand up, while simultaneously extending the opposite leg out to the side.
2. As you reach the top of the step, exhale and perform a controlled side bend toward the extended leg, feeling the contraction in your obliques.
3. Inhale as you return your torso to an upright position and step back down to the starting floor position.
4. Complete all reps on one side before switching, or alternate sides by repositioning yourself relative to the step.

Form checklist

• Keep your hips and shoulders facing forward; do not rotate your torso during the side bend.
• Ensure the knee of the standing leg stays aligned with your toes and does not cave inward.
• Maintain a tall posture and avoid leaning forward or rounding your lower back.
• Move with control rather than using momentum to swing your body.

Pro tips

• Focus on 'pinching' the space between your lower ribs and hip bone during the side bend to maximize oblique engagement.
• Keep your weight centered over the stepping leg to challenge your glute medius and improve balance.

Make it harder

• Hold a light dumbbell in the hand on the side you are bending toward to increase the lateral load.
• Increase the height of the step to increase the range of motion for the quads and glutes.

Frequently asked

What muscles does the step out side bend work?

The step out side bend primarily targets the obliques, and also works the adductors, glutes, and quadriceps as secondary muscles.

What equipment do you need for the step out side bend?

The step out side bend uses step.

Is the step out side bend good for beginners?

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

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