A side bend performed on a hyperextension bench, targeting the obliques while engaging core stabilizers.
- +Effectively isolates the obliques with a greater range of motion
- +Strengthens core stability and improves lateral flexion
- +Can be adjusted for difficulty by adding weight
- –Poor form can strain the lower back if not controlled
- –Limited resistance without external weight
This exercise targets:
Core
Obliques
Abs
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the hyperextension bench sideways so your body lies on its side, hips on the pad, ankles secured
- Stack your body in a straight line: ear–shoulder–hip–ankle aligned; keep a neutral spine
- Cross arms over chest or place top hand lightly behind your head; other hand on the bench for balance if needed
- Brace your core and glutes; avoid twisting—move only in the side-bend plane
- Lower your torso slowly toward the floor by hinging at the waist; feel a stretch in the top-side oblique
- Lift your torso back to straight using your obliques; stop at body line, don’t overextend
- Breathe out as you lift, in as you lower; use controlled tempo throughout
- Do equal reps per side; start light on range and progress as control improves