45-Degree Bench Side Bend
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyBeginner
- TypeCore · Lateral flexion
- Secondary muscles
- Obliques
- Body part
- Core
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Setting up sideways on a 45-degree hyperextension bench lets your torso travel below horizontal, giving the obliques a stretch and range no standing side bend can reach. Bodyweight is enough for a long while; the extra range means even unloaded sets past ten reps per side leave the side of the trunk working hard.
How to do the 45-Degree Bench 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.
Tip: Slide your hand down the outside of your thigh as a guide and stop when it reaches the knee, not further.
Muscles worked
Primary
Abs · Core
The obliques on the side opposite the weight do the work, contracting to pull the torso back upright; you should feel a tight band running from the ribs to the hip on that side.
Secondary
- Obliques — The obliques are the prime movers here, both bending the trunk sideways and resisting the pull of the load as you lower.
Common mistakes
- Leaning forward instead of sideways — keep your hips and shoulders square to the front so the bend happens purely in the frontal plane, otherwise the hip flexors take over.
- Loading both hands on dumbbell side bends — a weight in each hand counterbalances and leaves the obliques little to do; hold one side only and let the free arm hang.
- Rushing the stretch — the loaded side has to lengthen under control, so pause for a count at the bottom before pulling back up with the obliques.
- Going too heavy — this is a small range of motion and the spine is loaded laterally, so pick a weight you can move for 12 to 20 clean reps.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Put side bends at the end of a session with the rest of your core work, once heavy squats or deadlifts are done. They pair naturally with cable or dumbbell crunches using the same station.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the 45-Degree Bench Side Bend work?
The 45-Degree Bench Side Bend primarily works the abs. It also involves the obliques, which assist the movement and stabilise the joints.
Is the 45-Degree Bench Side Bend good for beginners?
Yes. The 45-Degree Bench Side Bend is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the 45-Degree Bench Side Bend?
If you cannot do the 45-Degree Bench Side Bend, try the Dumbbell Side Bend, the Cable Side Bend or the Weighted Stability Ball Side Bend. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the 45-Degree Bench Side Bend, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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