45-Degree Side Bend
Also known as: Roman Chair Side Bend, Hyperextension Side Bend, Side Hyperextension
CoreStrength
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Description
Position yourself sideways on a 45-degree back extension bench with your feet secured and hands behind your head. Bend your torso sideways toward the floor, then use your obliques to return to a straight line with your legs. Keep your pelvis stable and repeat on the other side after the set.
How to Perform
- Set the 45-degree back extension bench so the hip pad sits just below your hip on the side you are training.
- Stand sideways on the bench with your feet secured under the ankle pads and your body in a straight line from head to feet.
- Place both hands lightly behind your head without pulling your neck.
- Brace your abdominal muscles and keep your hips square against the pad.
- Lower your torso sideways toward the floor in a slow, controlled motion. Move only as far as you can without twisting your torso or losing control.
- Contract the muscles along the side of your waist to raise your torso back until your body is straight again.
- Complete all repetitions on one side, then turn around and repeat on the other side.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Secure your feet in the supports before beginning the set.
- Keep your hands lightly behind the head, elbows open and neck relaxed.
- Exhale as you raise the torso and inhale as you lower it.
- Use the same range and number of repetitions on both sides.
- Adjust the bench before starting so the side of the pelvis stays comfortably supported.
Common Mistakes
- Letting the pelvis rotate forward or backward instead of keeping the hips stacked.
- Twisting the torso during the lift instead of bending directly to the side.
- Rounding forward as you lower instead of keeping the chest and spine aligned.
- Rising past neutral and side bending to the opposite side at the top.
- Using momentum or bouncing out of the bottom position.
- Pulling with the arms or holding the head instead of using the obliques.
- Dropping too low and losing control of the trunk position.
Recommended Exercises
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