Core · Bodyweight
Side Bend
How to do the side bend, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
See it in motion
How to do it
Stand with your feet hip-width apart and place one hand on your hip. Reach your other arm overhead and lean your torso to the side, sliding your hand down your thigh, until you feel a stretch along the side of your body. Keep your hips facing forward and avoid leaning forward or backward. Hold briefly, then return to the upright position. Repeat on the other side.
- 1Stand tall and slowly lean sideways so you feel a stretch along your obliques and a squeeze on the opposite side
- 2Keep your torso facing forward and engage your core for stability while bending
- 3Use a controlled tempo, feeling the movement along the side of your waist rather than in your lower back
Common mistakes
- Don't twist or lean forward/backward as you bend, keep the motion strictly lateral
- Avoid using momentum or bending excessively; the movement should feel smooth and deliberate
- Don't hold your breath or hunch your shoulders, stay relaxed and upright
Muscles worked
The side bend mainly works the obliques, with the upper abs and lower abs assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- LatsMinor
Kovo programs the side bend for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts 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 bicycle crunches
- How to do the cable crunch
- How to do the cable pallof press
- How to do the woodchop
- How to do the captains chair leg raise
Last reviewed April 2026.