Mobility
Side bends
Quick facts
- Beginner
- No equipment
- Obliques
- Core
- Back
- seconds
Side bends warm up the spine and the obliques — the muscles that hold the trunk in sit-ups, Russian twists and planks. Feet shoulder-width, one arm reaches over the head, the trunk bends from the waist and the hips stay put. It is a gentle movement, not a stretch to the limit: the range grows rep by rep.
How to do it
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Stand tall, feet shoulder-width, arms by your sides.
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Raise one arm over your head and bend to the opposite side; the other hand slides down the thigh.
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Come back to centre and bend the other way, swapping arms.
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Hips do not shift sideways and the trunk does not fall forward.
Coaching cues
- Bend straight to the side
- Hips stay put
Common mistakes
- Leaning forward instead of sideways
Breathing
Exhale into the bend, inhale back up.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Side bends?
The most common ones: leaning forward instead of sideways. Watch for them from the first rep.
What should I focus on during Side bends?
Keep these cues in mind: bend straight to the side; hips stay put.
How should I breathe during Side bends?
Exhale into the bend, inhale back up.
Train it inside a program
Side bends is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.