Band Side Bend
How to do it
Starting position
- Step on one end of the band with both feet and stand upright.
- Grip the other end of the band firmly with one hand.
- Place your other hand lightly behind your head and look forward.
Movement
- Exhale and lean your upper body away from the band.
- Pause briefly, feeling your side contract.
- Slowly return to the starting position.
Breathing
Exhale as you bend your upper body, and inhale as you come up.
Trainer tips
- Keep your pelvis fixed and bend only at your side
- Step on the band to create tension first
- Lengthen your opposite side as you lower down
Cautions
- Overarching your lower back causes lower back injuries, so keep your torso straight.
- Using momentum strains your joints, so move slowly.
- Leaning front to back or rotating
- Pulling the band up with the arms
Exercise info
| Primary muscles |  Obliques |
|---|---|
| Secondary muscles | Lower back · Abs |
| Equipment |  Resistance band |
| Movement pattern | Core |
| Rep range | 12–20 reps (one side at a time) |
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Representative exercise: Band Side Bend
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.