Standing Side Bend Flow

Muscles worked by the Standing Side Bend Flow

Primary

ObliquesOblique Abdominals

Secondary

LatsLatissimus DorsiQuadratus Lumborum

Also called: oblique, obliques, side abs, external oblique, internal oblique.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Standing Side Bend Flow

1. Stand with the feet hip-width apart and reach both arms overhead.
2. Bend the trunk to one side, keeping both feet planted and the hips level.
3. Return through the centre with the ribs stacked over the pelvis.
4. Bend to the other side in the same way.
5. Keep alternating for the desired number of repetitions.

Form tips

• Bend sideways only: letting the chest rotate turns it into a twist.
• Keep both heels down so the movement stays in the trunk.
• Move with the breath rather than bouncing at the end of the range.

At a glance

Standing Side Bend Flow in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Ball Pike
• Bicycle Crunch
• Cable Pallof Press
• Cross-Body Crunch
• Dumbbell Side Bend
• Half Moon Pose
• Human Flag
• Kettlebell Russian Twist

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "standing-side-bend-flow",
  "name_en": "Standing Side Bend Flow",
  "name_de": "Stehende Seitbeugen im Wechsel",
  "name_es": "Flexión Lateral de Pie Alterna",
  "description_en": "A standing lateral flow: the arms reach overhead and the trunk bends from side to side in a controlled rhythm, lengthening the side body without holding either end position.",
  "description_de": "Ein stehender seitlicher Flow: die Arme strecken sich über den Kopf und der Rumpf beugt sich im ruhigen Rhythmus von Seite zu Seite und verlängert die Körperseite, ohne eine Endposition zu halten.",
  "description_es": "Un flujo lateral de pie: los brazos se estiran por encima de la cabeza y el tronco se inclina de lado a lado con un ritmo controlado, alargando el costado sin sostener ninguna posición final.",
  "category": "stretching",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "core",
  "primary_muscles": [
    "obliques"
  ],
  "secondary_muscles": [
    "latissimus_dorsi",
    "quadratus_lumborum"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand with the feet hip-width apart and reach both arms overhead.",
    "Bend the trunk to one side, keeping both feet planted and the hips level.",
    "Return through the centre with the ribs stacked over the pelvis.",
    "Bend to the other side in the same way.",
    "Keep alternating for the desired number of repetitions."
  ],
  "instructions_de": [
    "Stell dich hüftbreit hin und streck beide Arme über den Kopf.",
    "Beuge den Rumpf zu einer Seite, beide Füße bleiben am Boden und die Hüften waagerecht.",
    "Komm durch die Mitte zurück, die Rippen über dem Becken gestapelt.",
    "Beuge dich auf die gleiche Weise zur anderen Seite.",
    "Wechsle weiter für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Ponte de pie con los pies a la anchura de las caderas y estira ambos brazos por encima de la cabeza.",
    "Inclina el tronco hacia un lado manteniendo los pies apoyados y las caderas niveladas.",
    "Vuelve por el centro con las costillas alineadas sobre la pelvis.",
    "Inclínate hacia el otro lado del mismo modo.",
    "Sigue alternando las veces indicadas."
  ],
  "tips_en": [
    "Bend sideways only: letting the chest rotate turns it into a twist.",
    "Keep both heels down so the movement stays in the trunk.",
    "Move with the breath rather than bouncing at the end of the range."
  ],
  "tips_de": [
    "Beuge nur seitlich: dreht sich die Brust mit, wird daraus eine Rotation.",
    "Lass beide Fersen unten, damit die Bewegung im Rumpf bleibt.",
    "Beweg dich mit dem Atem, statt am Ende des Bewegungsradius zu federn."
  ],
  "tips_es": [
    "Inclínate solo lateralmente: si el pecho rota, se convierte en un giro.",
    "Mantén ambos talones apoyados para que el movimiento se quede en el tronco.",
    "Muévete con la respiración en lugar de rebotar al final del recorrido."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/standing-side-bend-flow-start.webp",
      "peak": "images/flat/standing-side-bend-flow-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "standing-side-bend-flow");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.