Weighted Side Bend (on Stability Ball) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Weighted Side Bend (on Stability Ball)

Step by step instructions, muscle activation and variants for the Weighted Side Bend (on Stability Ball).

MediumObliques

About this exercise

The Weighted Side Bend on a stability ball targets the obliques through a lateral flexion movement, with the ball allowing a greater range of motion than a standing variation and requiring additional core stabilization. Holding a dumbbell increases resistance on the working side. This exercise develops lateral core strength and waist definition.

How to Perform

  • Position yourself sideways on the stability ball, with your hip resting at the top of the ball and your feet braced against a wall or stable surface for balance
  • Hold a dumbbell in the top hand, with your other arm resting on the ball for initial positioning
  • Allow your torso to bend laterally over the ball, stretching the obliques on the top side
  • Contract the obliques to lift your torso upward into lateral flexion
  • Hold briefly at the top of the movement
  • Slowly lower back down to the stretched position
  • Complete all reps on one side before switching

Muscle Activation

Primary
Obliques

Common Mistakes

Common mistakes content is coming soon.

About the Weighted Side Bend (on Stability Ball)

The Weighted Side Bend (on Stability Ball) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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