Skip to main content
Also known as: Weighted 45-degree side bend, Weighted oblique hyperextension, Weighted side hyperextension, Weighted lateral back extension.
Logging: Weight used on one side. Repetitions done on one side.

​
Muscles

Strength

Primary

  • Obliques
  • Pelvis
  • Spine

Secondary

  • Neck
  • Abs
  • External oblique
  • Internal oblique
  • Quadratus lumborum
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis

​
Equipment

Kettlebell
Kettlebell
Dumbbell
Dumbbell
Roman chair
Roman chair

​
Appears in

Joint movements
Trunklateral flexion
trains stretches

​
Regressions

e1cq

Roman chair side bend

Beginner

​
Variations

e1cq

Roman chair side bend

Beginner
e0kb

Weight windmill

Novice
e0xa

Side body crunch arms down

Novice
e0x9

Hollow side body hold arms down

Novice
e0x8

Side body crunch

Novice
e15d

Weighted side crunch

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.