The standing side bend is an exercise that involves controlled side bending of the torso from a standing position. The movement takes place in the frontal plane and requires controlled activation of the lateral trunk muscles. Depending on the goal, the exercise can be performed without resistance or with external load (e.g. a dumbbell).
The exercise can be both mobilising and strengthening. The standing position trains the torso in a functional posture in line with everyday and sporting movements.
Aims to strengthen and/or mobilise the lateral trunk muscles, including the oblique abdominal muscles and quadratus lumborum. Improves trunk control in the frontal plane and supports postural stability. Relevant exercise within core training and rehabilitation of low back pain.
Flat surface
Optional: dumbbell or kettlebell (for weighted version)
Possibly mirror for posture control
Stand upright with feet hip-width apart
Knees slightly bent
Core tightened
Arms along the body or one hand with weight
Shoulders low and relaxed
Look ahead
Bend the torso controlled sideways
Keep pelvis stable and avoid rotation
Move to a comfortable end position
Actively tighten the lateral trunk muscles
Return to neutral in a controlled manner
Switch sides if unilateral
✓ Move in a controlled manner without momentum
✓ Keep pelvis stable
✓ Core continuously tightened
✓ Move in one plane (no rotation)
✓ Breathe calmly during movement
✗ Excessive side-bending
✗ Torso rotation
✗ Raising shoulders
✗ Using too heavy a weight
✗ Ignoring pain in lower back or side
The standing side bend is used to improve lateral trunk stability and/or mobility. The exercise is suitable within rehabilitation for low back pain, if performed in a controlled and pain-free manner.
In addition, the exercise can be used within core and strength programmes to strengthen anti-lateral stability and trunk control. Depending on the execution (mobilising or weighted), the exercise can be used in different phases of training. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.
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