45 degrees Side Bend

Instructions

1
Sit on an incline bench set to approximately 45-60 degrees with feet secured under the foot pads. Position your body upright with hips at the edge of the bench and torso perpendicular to the ground.
2
Place your hands behind your head with fingers interlaced or crossed, keeping elbows wide. Engage your core and maintain a neutral spine position throughout.
3
Lower your torso backward in a controlled manner by extending through the spine, allowing the abdominal muscles to lengthen. Move until your torso is nearly parallel to the ground or slightly below, maintaining tension in the core.
4
Flex at the waist and contract the abdominal muscles to curl your torso upward toward your thighs. Return to the upright starting position with controlled movement, squeezing the rectus abdominis at the top of the movement.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliques, Iliopsoas, Rectus Femoris
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the 45 degrees Side Bend is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

  • Dumbbell 45 degrees Side Bend
  • Cable 45 degrees Side Bend
  • Banded 45 degrees Side Bend

Beginner Tips

If you are new to the 45 degrees Side Bend , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions