Band Side Bend
How to do it
Starting position
- Step on one end of the band with both feet and stand upright.
- Grip the other end of the band firmly with one hand.
- Place your other hand lightly behind your head and look forward.
Movement
- Exhale and lean your upper body away from the band.
- Pause briefly, feeling your side contract.
- Slowly return to the starting position.
Breathing
Exhale as you bend your upper body, and inhale as you come up.
Trainer tips
- Keep your pelvis fixed and bend only at your side
- Step on the band to create tension first
- Lengthen your opposite side as you lower down
Cautions
- Overarching your lower back causes lower back injuries, so keep your torso straight.
- Using momentum strains your joints, so move slowly.
- Leaning front to back or rotating
- Pulling the band up with the arms
Exercise info
| Primary muscles |  Obliques |
|---|---|
| Secondary muscles | Lower back · Abs |
| Equipment |  Resistance band |
| Movement pattern | Core |
| Rep range | 12–20 reps (one side at a time) |
16 similar exercises
Representative exercise: Band Side Bend
- Arm Tuck Side Bend
- Surrender Side Bend
- Ear to Knee Side Bend
- Side Crunch against Wall
- Standing Hand Behind Side Bend
- Standing Side Crunch Elbow to Knee
- Landmine Standing Side Bend
- Band Overhead Side Bend
- Kettlebell Side Bend
- Wide Stance Side Bend
- Seated Side Bend on a Chair
- Hanging Side Lean
- Suspension Side Bend
- 45° Side Bend
- Side Hip Raise (on Parallel Bars)
- Weighted Side Bend (on Stability Ball)
Related exercises
Band TwistHarderResistance Band Kneeling High Low Anti Rotation ChopHarderDumbbell Side BendSimilar exerciseCable Side BendSimilar exerciseMachine Torso RotationSimilar exerciseRussian Twist (with Medicine Ball)Same muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.