About this exercise
A bodyweight exercise that combines a partial squat position with a lateral torso bend to challenge the obliques and core while keeping the lower body engaged. The half-squat stance adds a quad and glute element to the movement.
Half Squat Side Bend
Step by step instructions, muscle activation and variants for the Half Squat Side Bend.
EasyObliques
How to Perform
- Stand with feet shoulder-width apart, then lower into a half squat by bending your knees to roughly 45 degrees
- Keep your chest up and core braced throughout the movement
- Place one hand behind your head and rest the other on your thigh
- Slowly bend your torso to one side, lowering the hand toward the floor
- Pause briefly, then use your obliques to return to the upright position
- Repeat for the desired reps, then switch sides
Muscle Activation
Primary
Obliques
Secondary
QuadricepsCore
About the Half Squat Side Bend
The Half Squat Side Bend 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.
