45 degrees Side Bend
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The 45 degrees side bend is a bodyweight core exercise performed lying on your side over a 45° hyperextension bench. It trains the muscles of the waist and lateral trunk — chiefly the obliques — to build side-bending strength and a stable midsection. It's a good unweighted option for targeting the sides of your core without loading the spine heavily.
How to do the 45 degrees Side Bend
- 1Set the foot plates of a 45° hyperextension bench and lie on your side, with the side of one hip resting on the top pad.
- 2Hook both feet under the foot rollers so your lower body is anchored and your torso is free to move.
- 3Let your upper body hang down off the side of the pad, bending sideways at the waist until you feel a stretch along your top side.
- 4Cross your arms over your chest or place your fingertips lightly behind your head, keeping your neck neutral.
- 5Brace your core and raise your torso sideways by contracting the obliques on your top side, lifting until your body forms a straight line.
- 6Pause briefly at the top without overarching or twisting your spine.
- 7Lower your torso back down under control until you feel the stretch again.
- 8Complete your reps, then switch sides so you train both obliques evenly.
Form tips
- Move slowly and under control in both directions — let the obliques do the work rather than swinging your bodyweight.
- Keep the movement in a single side-bending plane; avoid rotating or twisting your trunk as you rise.
- Pause and squeeze at the top of each rep to maximize tension on the waist muscles.
- Always train both sides for the same reps to keep your obliques and waist balanced left to right.
- If bodyweight is too easy, slow the tempo and add a pause rather than rushing through more reps.
Common mistakes
- Using momentum to swing your torso up, which takes tension off the obliques and reduces the training effect.
- Twisting or rotating the spine instead of bending purely sideways, which stresses the lower back.
- Pulling on your head or neck when your hands are behind it, straining the neck.
- Training only one side or unequal reps, which builds a left-right imbalance in the waist.
- Dropping down too fast at the bottom, losing control and the protective stretch position.
Frequently asked questions
What muscles does the 45 degrees side bend work?
It works the muscles of the waist and lateral trunk, chiefly the obliques along the sides of your midsection. The deeper core and lower-back stabilizers also assist to keep your spine steady.
Is the 45 degrees side bend good for beginners?
Yes. It uses only your bodyweight and a hyperextension bench, so the load is easy to manage. Start with a slow tempo and a small range of motion, then increase the range as your obliques get stronger.
How many sets and reps should I do?
For core work, 2–4 sets of 10–20 reps per side is a sensible range. Train both sides equally and focus on controlled movement rather than chasing high numbers.
What's a good alternative to the 45 degrees side bend?
Side planks and dumbbell side bends both target the obliques and waist. Side planks are another bodyweight option, while dumbbell side bends let you add load when bodyweight gets too easy.
Where should I feel the 45 degrees side bend?
You should feel it along the side of your waist — the obliques on the upper side of your trunk as you bend up and down. You should not feel strain in your lower back or neck.
