Hyperextension Side Bends

Isolation exercise, Body weight




Required equipment

Main muscles

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

Workout plan

Here you can find example plans for hyperextension side bends training:

Hyperextension Side Bends: Basics and alternatives

: Involved main muscle groups Hyperextension Side Bends

Involved main muscle groups:
Hyperextension Side Bends

Hyperextension Side Bends are performed on a Hyperextension bench, the same type used for Back Extensions. Instead of lying face down on the bench, you’ll lie on your side and bend your body from side to side. This movement targets your oblique abdominal muscles.

This exercise is a variation of the Side Bend with Dumbbell. Alternatively, you can also train your oblique abdominal muscles with Abdominal Twists on a machine, Side Leg Raises, or Wipers (for advanced users).

Correct Execution

Hyperextension Side Bends can be performed with or without additional weight. As a beginner, it’s best to learn the movement first to avoid errors.

For added weight, you can use a weight plate (ideally with a handle), a dumbbell, or something similar. Be sure to stabilize your body well, particularly if you’re using additional weight, so you don’t topple over the Hyperextension bench.

This exercise works best on a machine with footrests. Without them, it can sometimes be challenging to maintain stability.

Video Tutorial

Hyperextension side bends

Step-by-Step Instructions

Adjust the upper support so you can bend your torso over it at the hip.

Stand sideways in the machine and secure your feet in the pads or on the plate.

Press your body against the upper support. Keep your body straight and tense.

Place both hands loosely on the back of your neck. You’re now in the starting position.

Bend your torso down. Stop the downward movement when you feel a good stretch in your oblique abdominal muscles. Hold the end position for a brief moment.

Now straighten your torso and move it past the starting position, bending slightly in the opposite direction. Once you’ve completed one side, turn around and perform the same number of repetitions on the other side of your body.

Common Mistakes

Be sure not to rotate your torso. The movement should only involve bending your torso to the side.

It’s especially important to stabilize your body when using additional weight to avoid losing balance. This is true without added weight as well, but the extra weight can significantly shift your center of gravity, so pay special attention to securing your feet and legs.