Stick Sitting Side To Side Bend Along The Wall

Muscles worked

Setup

1. Place a flat bench flush against a wall and sit with your back, shoulders, and head pressed firmly against the wall.
2. Hold a stick or PVC pipe across your upper traps (not your neck) with a wide overhand grip.
3. Plant your feet firmly on the floor, shoulder-width apart, to stabilize your lower body.
4. Engage your core and ensure your lower back is in contact with the wall.

How to do it

1. Exhale as you slowly bend your torso to one side, sliding the stick and your shoulders along the wall.
2. Lower your elbow toward your hip as far as possible without lifting the opposite glute off the bench.
3. Inhale as you use your obliques to pull your torso back to the center upright position.
4. Repeat the movement on the opposite side, alternating in a slow, controlled tempo.

Form checklist

• Keep both glutes pinned to the bench; do not let the opposite hip rise.
• Maintain constant contact between the stick, your shoulders, and the wall to prevent forward leaning.
• Avoid pulling on the stick with your arms; let the core drive the movement.
• Keep your head neutral and moving in line with your spine.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to touch your bottom rib to your hip bone.
• Think of your body as being sandwiched between two panes of glass to ensure perfectly vertical lateral flexion.
• Pause for one second at the bottom of the bend to maximize the peak contraction of the obliques.

Make it harder

• Add a 3-second isometric hold at the maximum point of lateral flexion on each rep.
• Perform the movement with a weighted barbell instead of a light stick to increase resistance.

Frequently asked

What muscles does the stick sitting side to side bend along the wall work?

The stick sitting side to side bend along the wall primarily targets the obliques, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the stick sitting side to side bend along the wall?

The stick sitting side to side bend along the wall requires no equipment — just your body weight.

Is the stick sitting side to side bend along the wall good for beginners?

Yes. The stick sitting side to side bend along the wall is a beginner-friendly movement and a strong foundation to build on.

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