Band Side Bend

Overview

Difficulty

Easy

Required equipment

• Fitness bands

Main muscles

• Abdomen: External oblique abdominal muscle
  (Musculus obliquus externus abdominis)

---

Training plans

Band Side Bend is a suitable substitute for similar exercises in Abs workout or as a supplement to various training plans.

Band Side Bend: Basics and alternatives

Involved main muscle groups:
Band Side Bend

Band side bends are a simple standing exercise for your side abs. You’ll stand on the band with one foot and hold it beside that thigh. As you bend away, your hand rises and stretches the band.

Classic Side Bends use a similar motion; a band changes the resistance as it stretches. In a cable Pallof press, you keep your upper body still against a sideways pull. Here, you deliberately bend sideways.

Correct execution

The band gives you resistance for a small sideways bend. You can keep the movement focused by letting your trunk bend while your hips and feet stay in their starting position.

Secure the band under the middle of your shoe on the same side as the hand holding it. Stand with your feet hip- to shoulder-width apart, your holding arm straight and your free hand on your hip. Use light tension when upright and stay within the manufacturer’s stretch limit.

Begin with a small bend toward the hand holding the band, letting it lower beside your thigh. Then straighten up and continue bending slightly toward the opposite side. Your hand rises as your body bends, stretching the band. Keep your hips roughly centered and your shoulders facing forward.

Let the band run straight up beside your leg. Keep your hand near your body, your elbow straight and your shoulder relaxed. Your free hand on your hip helps you feel whether your hips stay centered.

Keep both feet firmly on the floor. If the foot anchoring the band rolls onto an edge, reduce the range or resistance. Return slowly toward the starting side, controlling the band’s pull. Release the tension before changing the hand and foot setup for the other side.

Video tutorial

Step-by-step instructions

Inspect the band and secure it beneath your shoe on the same side as the hand holding it.

Stand steadily, hold the band beside your thigh and rest your free hand on your hip.

Bend your upper body slightly toward the band side, letting that hand lower beside your thigh.

Straighten up and continue bending a little toward the opposite side, stretching the band as your hand rises.

Return slowly with your elbow straight and your shoulders still facing forward.

Finish that side, release the tension and reposition the band for the other side.

Common mistakes

A common mistake is bending your elbow to raise the handle, which lets your arm do part of the work of the side bend. Keep your holding arm straight and reduce the band tension if you need to.

Also watch out for pushing your hips far to the side or rotating your chest toward the floor. Use a smaller bend and keep your pelvis centered. If the band slips toward the edge of your shoe, reset it before your next repetition.

Check that the band doesn’t go slack at the lowest point. If it does, reduce the bend toward the hand holding the band so it keeps light tension while your elbow angle stays the same.