Back · Bodyweight
QL Side-Lying Extension
How to do the ql side-lying extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Back
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Lie on your side on a back extension bench or over the edge of a bench. Lower your torso toward the floor, then raise back up by engaging your obliques and lower back.
- 1Focus on the side of your trunk and lower back doing the work
- 2Control the descent slowly and squeeze at the top
- 3Keep your hips stacked and avoid rotating
Common mistakes
- Don't use momentum or swing your upper body
- Avoid hyperextending past neutral at the top
- Don't hold your breath, exhale on the way up
Muscles worked
The ql side-lying extension mainly works the lower back and obliques.
- Lower BackPrimary
- ObliquesPrimary
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the ql side-lying extension 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.