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
Common Mistakes
Common mistakes content is coming soon.
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.