About this exercise
A standing mobility exercise bending the torso alternately to the left and right. As you bend to one side, the opposite arm lifts out to shoulder height, keeping the obliques working rhythmically on both sides.
Standing Alternating Side Bend
Step by step instructions, muscle activation and variants for the Standing Alternating Side Bend.
EasyObliques
How to Perform
- Stand upright with your feet hip-width apart
- Bend your torso to one side while the opposite arm lifts out to shoulder height
- Return to upright and bend to the other side
- Keep the movement smooth and controlled
- Continue alternating sides for the desired repetitions
Muscle Activation
Primary
Obliques
Secondary
Core
About the Standing Alternating Side Bend
The Standing Alternating 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.
