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Exercises

Side Bends

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
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In one line

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 — assists in lateral flexion.
  • abdominals — the midsection muscle group this is a training exercise for.
SourceReference manual
p.40p.248p.280p.348p.624
Cited authorities in source: Ellison (1991); Thompson (1989).
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

Abdominals (Midsection)Closely related
Four muscles — rectus abdominis, external oblique, internal oblique, transverse abdominis — that flex, rotate, and laterally flex the trunk and compress the abdomen.
Erector Spinae (Sacrospinalis)
Three muscle-group columns (iliocostalis, longissimus, spinalis) running skull-to-sacrum that extend, laterally flex, and rotate the vertebral column.
External Oblique
The largest, most superficial flat abdominal; flexes the trunk and rotates it toward the opposite side.
Internal Oblique
A flat abdominal sandwiched between the external obliques and transversus; its fibers run at right angles to the external oblique and it twists the trunk to the same side.
Quadratus Lumborum
A deep lower-back muscle important in lateral trunk flexion; trained with side bends and lateral pelvic tilts.
Intensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.