45° Side Bend
45° Side Bend pairs pure bodyweight leverage with a trunk that resists rather than folds — built for your first months of training.
How to do 45° Side Bend
- Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
- Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
- Pause for a moment at the bottom, then slowly return to the starting position.
- Repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
45° Side Bend Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common 45° Side Bend Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than 45° Side Bend
Swap 45° Side Bend For
45° Side Bend — Frequently Asked Questions
How do you do the 45° Side Bend?
Stand with your feet shoulder-width apart and your arms extended straight down by your sides. Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee. Pause for a moment at the bottom, then slowly return to the starting position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the 45° Side Bend work?
The 45° Side Bend primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the 45° Side Bend should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the 45° Side Bend good for beginners?
Yes. The 45° Side Bend is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the 45° Side Bend?
Try the Band Bicycle Crunch, Lever Seated Leg Raise Crunch or the Spell Caster. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
