Side Bends Don’t Get Much Love.
Which makes a lot of sense… They’re not flashy. And due to the rise in bodybuilding and the misconception that it will make your waist huge, most people either skip them completely or fall short on how to actually apply them.
They can directly influence the strength and mobility of your lower back/hips by strengthening the connective tissue in your core; most notably the posterior chain.
If you care about moving well, staying durable, and getting stronger… side bends matter. Not as a filler exercise. Not as an afterthought. But as a direct way to build real-world strength and stability through the obliques and lateral core.
"There is great stability for those who have strong bodies"
Side Bends Are Lateral Flexion.
At their core, they are your ability to resist and control side-to-side movement. Which can show up in everyday:
-Carrying heavy loads
-Bracing under asymmetrical weight
-Sprinting, cutting, grappling, throwing
-Even keeping your spine stable during big barbell lifts
Your obliques don’t just rotate you. They stabilize you.
And if all you ever train is anti-extension (planks) or anti-rotation (Pallof presses), you’re leaving a major gap in your core training. Especially to translate over to your main lifts.
What side bends actually do well:
-Build strength through range, not just stiffness
-Load the trunk in a simple, progressive way
-Teach you to control your spine under offset load
How to do them right:
-Slow and controlled on the way down
-Full stretch at the bottom without collapsing or leaning forward
-Brace first, then move; don’t chase motion
-Moderate to heavy loads, clean reps
Think less “ab workout,” more loaded movement with intent.
Side bends also pair well with carries, hinges, and unilateral work.
They reinforce the same skill: controlling force when the load isn’t perfectly balanced; which is most of life and sport.
Start out easy and learn form. Then Increase load and the stretch through.
Done and progressed correctly, they can do wonders for your core, spine, and lifting health.
World’s Best Matcha finally On Sale
As the season speeds up, I turn to Pique’s Sun Goddess Matcha for calm, steady energy and a natural, healthy glow. Crafted to be pure, potent, and antioxidant-rich, it delivers clarity without the crash. It’s the Pique ritual that keeps me grounded, focused, and radiant through the busiest time of year.
COACH’S INSIGHT
Your core training doesn’t need to be complicated, but it should follow the movement patterns that will benefit your lifts and health.
Side bends are simple and effective.
They expose weak links fast; and they reward consistency. Add them in 2–3 times per week, keep the reps clean, and load them progressively.
Bend like it matters. Because it does.
Want daily snippets? Join the Stronger in 30⬇️
Or reply to this newsletter with any questions!