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Assisted Side Bend
Stand tall with feet together, and extend one arm overhead, grasping your partner's hand for support. Slowly bend your torso sideways away from your partner, maintaining a stable core and hips. Hold the stretch, focusing on the side body stretch.
- Target muscles
- Obliques
- Also works
- Upper abs, Lower abs
- Equipment
- Bodyweight
- Training style
- Yoga and Pilates, Mobility and recovery
- Logged as
- Seconds
- Popularity
- 65 of 100
Assisted Side Bend: how to do it
- Stand upright with your feet together and your body aligned.
- Extend one arm overhead and grasp the hand of your partner, who is standing opposite you.
- Both you and your partner should hold each other's wrists firmly for support.
- Slowly lean your torso to the side, away from your partner, creating a stretch along the side of your body.
- Keep your core engaged and your hips stable to avoid twisting or overextending.
- Hold the stretch for a few seconds, feeling the tension in your obliques and side muscles.
- Return to the starting position and repeat for the desired number of repetitions or switch sides.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Avoid letting your hips rotate or shift forward, as this reduces the effectiveness of the stretch. Keep your core engaged and move smoothly to prevent strain on your lower back.
Alternatives
More Obliques exercises
Questions about Assisted Side Bend
What muscles does the Assisted Side Bend work?
The Assisted Side Bend primarily targets the obliques, which are the muscles along the sides of your abdomen. It also engages the upper and lower abs for core stabilization while stretching the side body.
Do I need special equipment for the Assisted Side Bend?
No special equipment is required—this exercise uses only your bodyweight and assistance from a partner. If no partner is available, you can modify the move using a wall or resistance band for support.
Is the Assisted Side Bend suitable for beginners?
Yes, this stretch is beginner-friendly, but it should be performed slowly and with control. Beginners should avoid overstretching and keep the movement within a comfortable range.
What are common mistakes to avoid when doing the Assisted Side Bend?
Avoid letting your hips rotate or shift forward, as this reduces the effectiveness of the stretch. Keep your core engaged and move smoothly to prevent strain on your lower back.
How long should I hold the Assisted Side Bend?
Hold the stretch for 15–30 seconds on each side, focusing on deep breathing and maintaining posture. Repeat 2–3 times per side for optimal mobility benefits.
Are there variations of the Assisted Side Bend for advanced users?
Advanced users can add a slight twist to the torso at the end of the bend to increase the stretch. You can also hold a light dumbbell overhead for extra resistance while maintaining form.
What are the benefits of doing the Assisted Side Bend?
This exercise improves lateral flexibility, lengthens the side body, and supports better posture. It also helps release tension in the obliques and strengthens core stability for functional movements.