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Side Bend Bounces Progressions

Muscles worked

  • Quadratus Lumborum
  • Obliques
  • Lower Back

Form Cues

  • Start in an upright standing position with feet hip-width apart.

  • Keep your core engaged and spine neutral throughout the movement.

  • Tilt sideways by activating the oblique muscles, initiating the bend from the waist.

  • Add small, controlled bouncing movements at the end range of the side bend to gently challenge flexibility.

  • Keep the hips stable and avoid shifting them outward during the bounce.

  • The movement should be controlled and rhythmic — never jerky or forced.

  • Breathe evenly throughout the exercise.

  • Start with smaller movements and gradually increase intensity as you warm up.

  • Alternate sides evenly to maintain balanced flexibility.

Progressions

  1. 01

    Side Bend Bounces

    • Stand upright with feet shoulder-width apart, arms relaxed at your sides or one hand on your hip.

    • Engage your core lightly to stabilize your torso.

    • Bend sideways at the waist, activating the oblique muscles.

    • Perform small, controlled bouncing movements at the end range of the side bend.

    • Keep your torso straight and avoid leaning forward or backward.

    • Move in a controlled, rhythmic manner without jerking.

    • Switch to the other side after the desired number of repetitions.

  2. 02

    Cross Leg Side Bend Bounces

    • Stand upright and cross one leg in front of the other for an increased stretch on the outer hip and obliques.

    • Place your hands on the sides of your head or let them hang loosely.

    • Engage your core lightly for stability.

    • Bend toward the side of the front leg.

    • Perform small, controlled bouncing movements at the deepest point of the side bend.

    • Keep your torso straight — avoid leaning forward or backward.

    • Feel the stretch through the lateral trunk muscles.

    • Switch leg position and side after completing the desired repetitions.

  3. 03

    Overhead Cross Leg Side Bend Bounces

    • Stand upright and cross one leg behind the other.

    • Raise both arms overhead and keep them extended to increase the lever arm and stretch intensity.

    • Engage your core for stability.

    • Bend toward the side of the front leg.

    • Perform small, controlled bouncing movements at the deepest point of the side bend.

    • Keep your hips facing forward — avoid rotating.

    • Avoid leaning forward or backward.

    • Breathe steadily throughout the bouncing movements.

    • Switch sides after the desired number of repetitions.

Common mistakes

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