REXUM
Login
ExercisesWorkoutsArticlesTools
Login →
Exercises/Obliques/45° Side Bend (Hands Behind Head)

Exercise

45° SIDE BEND (HANDS BEHIND HEAD)

BeginnerPrimaryObliques

Form cues

Keep both hands lightly supporting the head — do not pull on the neck
Bend laterally, not forward — your movement should be purely in the frontal plane
Lower under control and raise using the obliques, not by pushing off with the hands
Full range of motion: lower until you feel the side stretch, raise until the torso is vertical
Breathe out on the rise; breathe in on the lower
This exercise is best performed on a hyperextension bench but can be adapted to a mat
Animated diagram — illustrative only

About

The 45° Side Bend performed on a hyperextension bench targets the obliques, quadratus lumborum, and lateral core by leveraging full-range lateral flexion under load. By positioning the torso at a 45° angle with hands behind the head, the movement demands eccentric control on the descent and concentric power on the rise — building the lateral core strength that protects the spine during unilateral loading and rotational sport movements.

Instructions

Step-by-step technique

01

Position on the bench

Secure your feet into the leg pads of the hyperextension bench and position your hips so your torso can hang off the side. Rotate your body so you are facing a 45-degree angle, ensuring your side is aligned with the bench pad.

hips stable, feet locked
02

Prepare your hand placement

Place your hands lightly behind your head with your elbows flared wide to open up your chest. Ensure you are merely touching your head rather than pulling on your neck or cervical spine during the movement.

elbows wide, chest open
03

Lower under slow control

Slowly lower your upper body toward the floor by bending laterally at the waist while keeping your torso in a fixed frontal plane. Maintain a deep stretch in your side and keep your spine neutral throughout the descent.

controlled negative
04

Execute the lateral rise

Engage your obliques to pull your torso back up to the starting position until your spine is vertical. Focus on using your lateral core muscles to initiate the movement rather than relying on momentum or pushing off with your hands.

drive with obliques
05

Maintain proper spinal alignment

Perform the movement strictly in the frontal plane, avoiding any forward rounding or backward arching of the spine. Keep your breathing rhythmic, exhaling as you exert force on the way up and inhaling as you return to the start.

spine in alignment

Common mistakes

What goes wrong — and why

Mistake

Using neck tension to compensate

Pulling the head forward with clasped hands shifts stress from the obliques to the cervical spine, reducing effectiveness and risking neck strain.

Keep fingertips lightly touching the temples with no pulling force. The neck stays neutral throughout — it is a passenger, not a driver.

Mistake

Rotating instead of bending laterally

Allowing the torso to rotate forward or backward during the movement removes the lateral flexion stimulus and targets the wrong muscle plane.

Face straight ahead throughout. The movement should be a pure side-to-side hinge with no rotational component.

Mistake

Rushing the eccentric

Dropping quickly down eliminates the muscle-lengthening phase, which provides significant stimulus for the obliques and QL.

Lower with a 3-count descent. The negative phase is where much of the adaptation occurs.

Variations · Progressions · Regressions

Adaptations for every level

Regression

Standing Dumbbell Side Bend

Hold a light dumbbell in one hand and bend laterally while standing. Significantly lower load on the lumbar spine and easier to control range of motion.

Variation

45° Side Bend (Plate Behind Head)

Hold a weight plate behind the head instead of hands only to add external load. Increases the training stimulus without changing the movement pattern.

Progression

45° Side Bend (Weighted, Pause at Bottom)

Add a 2–3 second pause at the fully stretched bottom position with a plate behind the head. Maximises time under tension in the stretched position for greater oblique development.