Core · Bodyweight
Half Squat Side Bend
How to do the half squat side bend, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand with your feet wider than shoulder-width and drop into a half squat, keeping your chest up. Holding that squat depth, bend your torso to one side and reach your hand down your leg, then contract your obliques to come back to center. Alternate sides while holding the squat.
- 1Your obliques working as you bend to each side
- 2Quads and glutes holding the half-squat position
- 3A tall chest with the bend coming from your waist
Common mistakes
- Standing up out of the squat as you bend
- Leaning forward instead of straight to the side
- Rushing the reps; stay controlled
Muscles worked
The half squat side bend mainly works the obliques, with the upper abs, lower abs, quads, and glutes assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- Lower BackMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the half squat side bend for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.