How to do the 45° Side Bend
45° Side Bend is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Obliques.
45° Side Bend demonstration · © GymiaFit
45° Side Bend at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
45° Side Bend step by step
- 1Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
- 2Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
- 3Pause for a moment at the bottom, then slowly return to the starting position.
- 4Repeat on the other side.
- 5Continue alternating sides for the desired number of repetitions.
45° Side Bend — questions
What muscles does the 45° Side Bend work?
The 45° Side Bend primarily targets the Abs. It also recruits the Obliques as secondary movers.
What equipment do I need for the 45° Side Bend?
None — the 45° Side Bend uses your bodyweight only, so it works at home with nothing but floor space.
Is the 45° Side Bend suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the 45° Side Bend?
3/4 Sit-up, Air Bike, Alternate Heel Touchers train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the 45° Side Bend demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.