> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Roman chair side bend

> Beginner · Dynamic · Unilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e1cq.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe1cq%2Fe1cq-264.mp4?alt=media&token=0407068a-996c-4d49-a617-4ac214b783cf" className="w-full aspect-square rounded-xl" />

Also known as: 45-degree side bend, Oblique hyperextension, Side hyperextension, Lateral back extension.

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Lau |
| **Video length** | 32 s |

<Info>
  **Logging:** Repetitions done on one side.
</Info>

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
        <g fill="#c8102e" stroke="#7f1d1d" strokeWidth="0.15">
          <path d="M69.52,117.46 71.27,123.81 72.12,127.68 72.56,130.62 72.68,133.12 72.62,134.11 72.48,135.09 72.04,136.71 71.44,138.18 69.76,141.76 69.35,142.87 69.04,144.01 68.88,145.10 68.85,146.17 69.02,147.58 69.30,148.61 71.28,151.04 73.86,153.78 76.19,155.92 77.40,156.84 78.24,157.40 79.12,157.90 80.12,158.36 81.15,158.72 82.22,158.94 82.95,159.00 83.87,158.96 84.79,158.78 85.50,158.55 84.19,151.34 83.89,148.52 83.84,146.55 83.88,144.57 84.63,134.89 84.76,132.07 84.78,130.18 84.62,126.73 83.92,120.44 83.74,117.35 69.49,117.35 69.35,116.85ZM120.69,117.35 120.46,121.07 119.82,126.73 119.66,130.18 119.68,132.07 119.81,134.89 120.55,144.57 120.60,146.55 120.54,148.52 120.25,151.34 118.93,158.55 120.19,158.91 121.49,159.00 122.93,158.81 124.32,158.36 125.76,157.65 127.44,156.54 129.39,154.92 131.45,152.89 133.56,150.56 135.14,148.61 135.41,147.58 135.58,146.17 135.56,145.10 135.40,144.01 135.09,142.87 134.67,141.76 132.99,138.18 132.27,136.34 131.88,134.60 131.75,132.62 131.93,130.13 132.50,126.71 133.41,122.85 134.94,117.35ZM289.74,144.91 289.51,148.42 289.37,149.44 289.01,150.67 288.14,152.59 287.92,153.59 287.95,154.32 288.14,155.03 288.49,155.67 288.79,156.05 289.63,155.58 289.21,155.62 289.57,154.67 290.16,153.83 290.74,153.32 291.55,152.86 292.63,152.51 294.22,152.28 295.97,152.22 297.68,152.36 296.06,152.00 295.83,151.20 295.43,150.16 294.55,148.56 293.77,147.49 291.50,144.77 290.10,142.76ZM342.06,155.03 342.29,154.08 342.26,153.35 341.97,152.35 341.10,150.42 340.83,149.44 340.70,148.42 340.51,145.27 340.11,142.76 338.71,144.77 336.44,147.49 335.65,148.56 334.77,150.16 334.37,151.20 334.15,152.00 332.52,152.36 333.89,152.23 335.29,152.23 336.91,152.39 338.02,152.63 339.06,153.06 339.67,153.48 340.04,153.83 340.63,154.67 340.99,155.62 340.57,155.58 341.41,156.05 341.72,155.67Z" fillOpacity="0.9" />

          <path d="M134.88,161.73 136.11,157.99 136.32,156.89 136.34,156.06 136.15,154.93 135.19,152.15 134.76,150.44 134.63,150.96 134.37,151.51 134.07,151.93 133.60,152.41ZM69.47,151.33 68.29,154.93 68.12,155.77 68.09,156.34 68.15,157.17 68.40,158.26 69.55,161.73 70.78,152.78 69.99,152.05ZM125.45,160.72 122.11,168.19 114.22,185.35 109.47,195.47 108.38,197.94 107.38,200.45 106.52,203.00 106.15,204.29 105.70,206.19 105.38,207.95 105.06,210.31 104.82,212.69 104.49,218.17 106.15,213.98 107.29,211.53 108.53,209.13 109.71,207.07 111.27,204.55 117.01,195.94 119.66,191.64 121.65,187.95 122.58,186.07 124.29,182.25 125.08,180.30 126.50,176.36 127.73,172.35 128.60,169.03 129.18,166.43 129.90,162.50 130.45,158.54 130.74,155.55 129.95,157.10 129.33,157.96 128.82,158.50 127.95,159.22 127.00,159.85ZM74.15,159.86 74.75,163.81 75.25,166.43 75.84,169.03 76.70,172.35 77.93,176.36 78.62,178.34 80.14,182.25 80.97,184.17 82.78,187.95 83.75,189.81 85.85,193.44 88.24,197.18 93.17,204.55 95.47,208.34 96.75,210.72 97.92,213.16 98.99,215.64 99.94,218.17 99.75,214.51 99.44,210.90 99.15,208.54 98.73,206.19 98.28,204.29 97.50,201.72 96.57,199.19 95.52,196.70 83.32,170.38 79.13,161.08 76.94,159.85 75.70,158.99 74.61,157.96 74.16,157.36 73.80,156.75Z" fillOpacity="0.9" />

          <path d="M308.20,148.00 314.20,152.00 314.20,112.00 308.20,120.00ZM322.00,148.00 322.00,120.00 316.00,112.00 316.00,152.00Z" fillOpacity="0.9" />

          <path d="M71.31,63.03 67.65,63.83 69.09,64.16 69.77,64.24 73.55,64.10 75.97,64.16 77.42,64.32 79.56,64.78 81.64,65.44 84.36,66.53 88.86,68.58 93.27,70.74 94.35,71.09 95.55,71.27 95.29,66.36 97.89,73.66 98.18,74.03 98.56,74.31 99.01,74.46 99.54,74.47 99.97,74.34 99.64,73.48 100.41,70.44 100.90,67.37 101.21,63.88 101.37,58.66 100.56,58.54 100.38,58.44 100.44,58.54 99.91,58.39 97.87,57.62 98.14,59.79 98.22,61.54 98.16,63.46 97.91,66.24 97.20,59.81 96.79,57.08 95.51,56.31 94.38,55.49 93.31,54.58 92.06,53.30 92.01,55.65 91.65,56.07 90.18,57.52 89.10,58.38 87.36,59.48 86.07,60.12 84.05,60.88 81.26,61.60 78.27,62.12ZM136.78,63.83 133.12,63.03 126.17,62.12 123.17,61.60 120.38,60.88 118.37,60.12 117.08,59.48 115.33,58.38 114.25,57.52 112.78,56.07 112.43,55.65 112.37,53.30 111.12,54.58 110.06,55.49 108.92,56.31 107.64,57.08 107.24,59.81 106.53,66.24 106.28,63.46 106.22,61.54 106.29,59.79 106.56,57.62 104.19,58.54 103.06,58.69 103.23,63.88 103.53,67.37 104.03,70.44 104.79,73.48 104.46,74.34 104.90,74.47 105.42,74.46 105.87,74.31 106.25,74.03 106.54,73.66 109.14,66.36 108.88,71.27 110.08,71.09 111.16,70.74 115.58,68.58 120.07,66.53 122.79,65.44 124.88,64.78 127.02,64.32 128.46,64.16 130.89,64.10 134.67,64.24 135.35,64.16ZM309.23,44.87 309.23,44.21 309.35,43.56 309.18,43.48 308.58,43.33 308.11,43.34 306.80,43.70 306.28,43.76 305.90,43.67 305.14,43.22 304.75,43.12 304.41,43.17 304.06,43.36 303.15,44.33 302.78,44.59 302.17,44.76 301.54,44.70 301.05,49.87 300.67,55.05 300.42,59.87 300.26,64.96 296.78,65.82 294.78,66.45 292.69,67.31 287.85,69.47 283.31,71.19 282.21,71.69 280.82,72.46 279.89,73.11 278.83,74.00 308.65,74.00 307.31,72.42 306.91,72.11 306.24,71.73 304.76,71.22 301.40,70.45 302.67,70.42 304.32,70.24 305.95,69.93 307.56,69.50 308.81,69.08 310.01,68.55 311.15,67.89 311.90,67.31 311.91,66.75 311.20,66.87 310.53,66.88 311.20,65.72 309.54,65.86 309.88,65.40 310.37,64.96 311.97,64.01 312.31,48.67 311.65,48.74 311.24,48.71 310.95,48.58 310.66,48.31 309.54,46.12 309.33,45.51ZM303.34,63.57 302.87,63.87 302.87,63.87ZM329.94,64.96 329.74,58.90 329.48,54.19 329.09,49.01 328.67,44.70 328.04,44.76 327.43,44.59 326.99,44.26 326.18,43.40 325.89,43.21 325.61,43.13 325.16,43.18 324.40,43.63 324.01,43.75 323.49,43.72 322.42,43.40 321.94,43.32 321.48,43.36 320.88,43.55 320.99,44.70 320.83,45.67 320.47,46.56 319.73,48.02 319.47,48.40 319.20,48.61 318.83,48.73 317.61,48.66 316.65,48.78 316.18,48.66 316.16,48.76 316.10,49.72 316.26,51.48 316.32,54.68 316.44,55.48 316.67,56.20 316.39,56.18 316.13,56.31 315.97,56.54 315.94,56.85 316.46,58.70 316.68,59.08 317.06,59.45 316.66,59.50 316.49,59.64 316.38,59.83 316.33,60.94 316.37,61.37 316.57,61.74 316.91,61.99 316.78,62.28 316.76,62.59 316.87,62.91 317.08,63.19 317.77,63.73 319.84,64.96 320.32,65.40 320.66,65.86 319.01,65.72 319.67,66.88 319.09,66.88 318.46,66.79 317.40,66.40 318.32,67.32 319.33,68.07 320.49,68.70 321.71,69.19 323.45,69.73 325.48,70.18 327.12,70.39 328.81,70.45 325.45,71.22 323.97,71.73 323.30,72.11 322.89,72.42 321.55,74.00 351.38,74.00 350.32,73.11 349.38,72.46 348.00,71.69 346.90,71.19 342.35,69.47 337.52,67.31 335.42,66.45 333.43,65.82ZM326.87,63.57 327.33,63.87 327.33,63.87Z" fillOpacity="0.4" />

          <path d="M98.97,108.75 98.69,110.88 98.51,111.41 98.25,111.89 97.99,112.21 97.55,112.55 97.06,112.79 96.52,112.94 95.01,113.06 89.70,112.98 86.27,112.72 83.47,112.31 83.63,114.36 83.86,119.81 84.62,126.73 84.78,130.18 84.76,132.07 84.63,134.89 83.88,144.57 83.84,146.55 83.89,148.52 84.19,151.34 85.50,158.55 84.79,158.78 84.06,158.93 83.31,159.00 82.59,158.98 81.86,158.88 80.80,158.61 79.12,157.90 78.24,157.40 76.99,156.54 75.81,155.59 74.68,154.57 72.98,152.89 71.70,151.51 69.29,148.58 69.18,149.22 69.15,150.02 69.32,150.96 69.67,151.66 70.23,152.30 71.81,153.61 72.49,154.33 72.99,155.13 73.99,157.10 74.38,157.67 74.86,158.23 75.41,158.75 76.31,159.43 77.27,160.04 80.22,161.71 81.15,162.34 81.91,162.98 83.18,164.36 85.45,167.36 86.25,168.32 87.25,169.33 88.31,170.26 92.25,173.29 95.34,175.87 96.22,176.52 97.15,177.09 98.36,177.62 99.65,177.94 101.08,178.09 103.08,178.08 104.52,177.90 105.80,177.54 107.26,176.82 108.61,175.87 111.14,173.73 115.09,170.70 116.70,169.33 118.10,167.85 121.17,163.88 122.50,162.57 124.05,161.51 127.33,159.64 128.25,158.99 128.82,158.50 129.33,157.96 129.79,157.36 130.96,155.13 131.46,154.33 132.14,153.61 133.72,152.30 134.28,151.66 134.53,151.21 134.70,150.70 134.79,150.16 134.79,149.41 134.75,149.10 132.31,151.97 131.02,153.34 129.39,154.92 127.44,156.54 125.76,157.65 124.99,158.06 123.98,158.49 122.93,158.81 122.21,158.94 121.49,159.00 120.56,158.96 119.64,158.78 118.93,158.55 120.25,151.34 120.54,148.52 120.60,146.55 120.55,144.57 119.81,134.89 119.68,132.07 119.66,130.18 119.82,126.73 120.57,119.81 120.81,114.36 120.97,112.31 118.16,112.72 114.73,112.98 109.43,113.06 107.91,112.94 107.38,112.79 106.88,112.55 106.45,112.21 106.19,111.89 105.92,111.41 105.71,110.74 105.47,108.79 104.99,108.75 105.05,109.80 105.00,110.29 104.71,111.29 104.35,111.96 103.15,113.31 102.62,113.59 102.02,113.63 101.63,113.52 101.29,113.31 100.36,112.33 99.95,111.75 99.64,111.04 99.44,110.29 99.39,109.80 99.44,108.71Z" fillOpacity="0.4" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Obliques</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Pelvis</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Spine</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Neck</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Abs</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * External oblique
  * Internal oblique
  * Quadratus lumborum
  * Spinalis thoracis
  * Longissimus thoracis
  * Iliocostalis
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/roman-chair" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q056.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=c35057d4d11c3296871a4fae1a8081ce" alt="Roman chair" noZoom className="m-0 w-full h-full object-contain" width="385" height="303" data-path="images/equipment/q056.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Roman chair</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/neck" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Neck</a><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-lateral-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />lateral flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Weighted Roman chair side bend" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/e1cm.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=8b62b10c35073174e689922776f2cf6b" href="/exercises/weighted-roman-chair-side-bend-e1cm" width="320" height="320" data-path="images/exercises/e1cm.jpg">Novice</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="Weighted Roman chair side bend" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/e1cm.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=8b62b10c35073174e689922776f2cf6b" href="/exercises/weighted-roman-chair-side-bend-e1cm" width="320" height="320" data-path="images/exercises/e1cm.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Side body crunch arms down" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0xa.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=67f66469717a8b7de59d3a871701f579" href="/exercises/side-body-crunch-arms-down-e0xa" width="320" height="320" data-path="images/exercises/e0xa.jpg">Novice</Card>
    <Card title="Weight windmill" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0kb.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=4bd9a0509fa3d8d13efb37a6be7f99db" href="/exercises/weight-windmill-e0kb" width="320" height="320" data-path="images/exercises/e0kb.jpg">Novice</Card>
    <Card title="Side body crunch" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0x8.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=350073fc8252c86d06b3b9d7b6b2ec3d" href="/exercises/side-body-crunch-e0x8" width="320" height="320" data-path="images/exercises/e0x8.jpg">Novice</Card>
    <Card title="Lying side leg raise" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0s4.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=e97424d24402224828937c121be48de2" href="/exercises/lying-side-leg-raise-e0s4" width="320" height="320" data-path="images/exercises/e0s4.jpg">Beginner</Card>
    <Card title="Weighted side crunch" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e15d.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=657447495cc22cf5cf2f10693eff4d09" href="/exercises/weighted-side-crunch-e15d" width="320" height="320" data-path="images/exercises/e15d.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/roman-chair-side-bend-e1cq). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.