Standing Side Bend

Muscles worked by the Standing Side Bend

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

1. Stand with feet hip-width and reach both arms overhead.
2. Clasp your hands and lengthen up tall.
3. Bend smoothly to one side in a long curve.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Keep both feet planted and hips steady.
• Reach up and over rather than just leaning down.

At a glance

Standing Side Bend 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",
  "name_en": "Standing Side Bend",
  "name_de": "Stehende Seitneige",
  "name_es": "Flexión Lateral de Pie",
  "description_en": "A standing stretch that lengthens the obliques and lats by reaching overhead and bending to one side.",
  "description_de": "Eine stehende Dehnung, die durch Strecken über Kopf und Seitneigen seitliche Bauchmuskeln und breiten Rückenmuskel dehnt.",
  "description_es": "Un estiramiento de pie que alarga los oblicuos y dorsales al estirar los brazos arriba e inclinarse a un lado.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "body_part": "core",
  "primary_muscles": [
    "obliques"
  ],
  "secondary_muscles": [
    "latissimus_dorsi",
    "quadratus_lumborum"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand with feet hip-width and reach both arms overhead.",
    "Clasp your hands and lengthen up tall.",
    "Bend smoothly to one side in a long curve.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Stehe hüftbreit und strecke beide Arme über den Kopf.",
    "Falte die Hände und richte dich lang auf.",
    "Neige dich gleichmäßig in einem langen Bogen zur Seite.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Párate con los pies al ancho de cadera y sube ambos brazos.",
    "Junta las manos y estírate hacia arriba.",
    "Inclínate suavemente a un lado en una curva larga.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep both feet planted and hips steady.",
    "Reach up and over rather than just leaning down."
  ],
  "tips_de": [
    "Halte beide Füße am Boden und die Hüfte ruhig.",
    "Strecke nach oben und zur Seite, statt nur abzusinken."
  ],
  "tips_es": [
    "Mantén ambos pies fijos y las caderas estables.",
    "Estírate hacia arriba y al lado en vez de solo dejarte caer."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/standing-side-bend-main.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");

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.