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Side-Bend Stretches

Muscles worked

  • Quadratus Lumborum
  • Obliques
  • Lower Back

Form Cues

  • Stand upright with feet hip-width apart, maintaining a tall posture.

  • Raise one arm overhead and gently tilt toward the opposite side, creating length through your entire side body.

  • Keep your hips level and avoid leaning forward or backward — the bend should be purely lateral.

  • Feel the stretch along the obliques, intercostals, and QL on the lengthened side.

  • Breathe deeply and evenly during the stretch, using each exhale to sink slightly deeper.

  • Hold the position for the desired duration, typically 15-30 seconds per side.

  • Return slowly to the starting position with control.

  • Repeat on the other side, ensuring balanced stretching.

Progressions

  1. 01

    Seated Side-Bend

    • Kneel on the floor with both knees together and your hips resting back on your heels.

    • Reach one arm overhead and lean your torso sideways, creating length through your entire side body.

    • Place your opposite hand on the floor for support and balance.

    • Keep your hips anchored on your heels — avoid lifting or shifting them during the stretch.

    • Focus on elongating the spine and feeling the stretch along the obliques, intercostals, and lats.

    • Breathe deeply into the stretched side, using each exhale to sink slightly deeper.

    • Keep your chest open and avoid rotating forward — the movement should be purely lateral.

    • Hold the stretch for the prescribed duration, then switch sides.

  2. 02

    Arms-Up Standing Side-Bend

    • Stand with your feet hip-width apart and your posture tall.

    • Raise one arm fully overhead, keeping it close to your ear.

    • Slowly bend your torso sideways, reaching the overhead arm in the direction of the bend.

    • Keep the movement smooth and controlled — avoid any jerky or sudden motion.

    • Engage your core to maintain balance and prevent your hips from shifting outward.

    • Focus on creating maximum length through the stretched side, from hip to fingertips.

    • Keep both feet firmly planted and distribute your weight evenly.

    • Breathe deeply into the stretched side and hold the position for the prescribed duration.

    • Return slowly to standing and switch sides.

  3. 03

    Pulling Side-Bend

    • Stand next to a bar, pole, or sturdy object at roughly hip to waist height.

    • Grip the bar with the hand closest to it for support and anchor.

    • Reach the opposite arm fully overhead, keeping it close to your ear.

    • Bend deeply to the side, using the bar to gently pull yourself into a deeper lateral stretch.

    • Focus on elongating the entire side body — from the hip through the obliques, lats, and intercostals.

    • Keep both feet firmly planted and your hips level — avoid rotating forward or backward.

    • Breathe deeply into the stretched side, using each exhale to allow a slightly deeper bend.

    • Hold the stretch for the prescribed duration, then switch sides and repeat.

Common mistakes

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