Side Bend (on stability ball)

Side Bend (on stability ball)


Utility: Auxiliary
Mechanics: Isolated
Force: Pull



Lie on ball on side of torso, waist, and hip. Position legs outward with feet on floor or against floor board.


Raise side of torso up by lateral flexing waist. Lower torso back on ball and repeat. Position other side on ball and repeat with opposite side.


See alternative form. Also see Spot Reduction Myth and Arm Position During Waist Exercises.


Movement can be made easier by positioning hip low on ball. For less resistance, place upper arm over hip.


Exercise can be made more challenging by positioning hip higher on ball. In which case, feet may be placed against base of wall for stability. Movement can also be performed with added weight.

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