Exercise

45-Degree Side Bend

Also known as: 45° side bend, side hyperextension, roman chair side bend, side bend 45

45-Degree Side Bend is a isolation exercise for the abdominals. Main target: obliques. Also works: lower back and gluteus medius. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeIsolation

MovementPull

CategoryStrength

Muscles worked

Primary

Obliques

Secondary

Lower back Gluteus medius

How to do it

Position yourself sideways on a 45-degree hyperextension bench with your hip on the pad and feet secured.
Cross your arms over your chest and lower your torso sideways toward the floor.
Contract the obliques to raise your torso back up until it is in line with your legs.
Complete the set, then switch sides.