Side Bends
Sources and review status
Review pending — this text hasn’t been signed off by a reviewer yet.
Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.
See this lesson’s sources0% read · 1 min left
Lateral trunk-flexion exercise training the obliques and quadratus lumborum, with erector spinae assisting.
Detail
Side bends produce lateral flexion of the trunk. They effectively train the quadratus lumborum (important in lateral trunk flexion) and the obliques. Unilateral contraction of both external and internal obliques causes lateral flexion of the trunk. Performed with dumbbells, a side-bend bench, or crossover cables.
Key facts
- Primary Muscles: Internal and External Obliques, Quadratus Lumborum.
- Secondary Muscles: Erector Spinae.
- Movement: lateral flexion of the trunk (~30 degrees ROM for the obliques).
Connections
- External Oblique / Internal Oblique — lateral flexors of the trunk.
- Quadratus Lumborum — important lateral trunk flexor.
- Erector Spinae (Sacrospinalis) — assists in lateral flexion.
- Abdominals (Midsection) — the midsection muscle group this is a training exercise for.
Promoted to spine
This module is now the structured exercise record ex.side-bend
(spine/core-flexion.json).
Sources
Exercise guides
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.