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Resistance Band Side Bend
Resistance band side bend targets obliques and core for strength and stability; builds lateral flexion control and improves posture with added resistance.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Lower Back, Hip Flexors
Accessory Muscles
Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
6/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Hip Flexors
3/10Iliopsoas
Glutes
2/10Glute Medius
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand on the middle of a resistance band with feet hip-width apart. Hold one end in one hand at your side, other hand on hip or behind head, core engaged.
- Bend torso laterally away from the holding hand, stretching the opposite side.
- Keep hips stable and feet planted.
- Contract obliques to return to upright position.
- Switch sides after reps.
Coaching Tips
Form Cues
- Engage core throughout
- Hips stay square
- Move slowly, no momentum
- Shoulders relaxed
Breathing
Inhale as you bend sideways; exhale as you return to upright.
Tempo
3-0-2
Range of Motion
Bend until you feel stretch in side, torso tilts 20-30 degrees; avoid excessive lean beyond parallel to floor.
Safety
Safety Notes
- Inspect band for damage before use
- Choose appropriate resistance level
- Avoid if acute back pain present
- Do not release band under tension
- Keep shoulders down, avoid shrugging
Spotting
Not required; use lighter band if unstable.
Common Mistakes
- Leaning forward or back
- Using momentum to swing
- Allowing hips to shift
- Overstretching the band
When to Avoid
- Acute lower back pain
- Spinal injuries
- Recent abdominal surgery
Flexibility Needed
- Adequate spinal lateral flexion
- Hip stability
Build Up First
- Basic core engagement
- Familiarity with resistance bands
Also known as
Banded Side Bend, Band Lateral Flexion, Resistance Band Oblique Bend
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