45 Degree Side Bend: How-to, Tips & More
The 45 Degree Side Bend is a intermediate isolation exercise for your obliques. You do it with hyperextension bench, one side at a time. It is a good fit when your goal is muscle growth.
Besides the obliques, it also works your abs, so it fits well in a session that trains those muscles together.
Muscles worked
Obliques
Primary
Abs
Secondary
How to do the 45 Degree Side Bend
- Lie on your side on a 45 degree back extension bench with your feet locked in.
- Cross your arms on your chest and let your torso drop toward the floor.
- Lift your torso up sideways as high as you can.
- Lower slowly, then switch sides after the set.
45 Degree Side Bend tips
- Hold a plate on your chest to add load.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Hyperextension bench
Type
Isolation
45 Degree Side Bend alternatives
More obliques exercises
Cable Rotation
Cable machine
Cable Woodchopper
Cable machine
Hanging Oblique Knee Raise
Pull up bar
Heel Touches
Bodyweight
Kettlebell Windmill
Kettlebells
Oblique Crunch
Bodyweight
Frequently asked questions
What muscles does the 45 Degree Side Bend work?
The 45 Degree Side Bend mainly works your obliques, with help from your abs.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the 45 Degree Side Bend good for beginners?
Yes. The 45 Degree Side Bend is considered intermediate and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the 45 Degree Side Bend?
You need hyperextension bench.
Add 45 Degree Side Bend to your program
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