All Exercises
Side Bend
Isolates the obliques through a controlled lateral bend, building core strength and stability on each side.
Last updated
Main Muscles
- Obliques
Supporting Muscles
- Abs
Workouts with this exercise
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How to perform
- Stand tall holding an AguaForce weight in one hand at your side
- Keeping your hips facing forward, bend directly sideways toward the weight
- Lower as far as comfortable, feeling a stretch through your opposite side
- Contract your obliques to return to standing, then complete all reps before switching sides
Tips
- Avoid leaning forward or backward as you bend
- Move slowly and keep the motion strictly side-to-side
Side Bend FAQ
What muscles does the side bend work?
The side bend mainly works your obliques, with your abs supporting the movement.
How much water should I put in the weight for the side bend?
Fill one AguaForce weight to about 6–10 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the side bend should I do?
Aim for 3 sets of 12–15 reps per side, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.