Mobility
Standing Side Bend
The standing side bend is a gentle mobility exercise that moves your trunk sideways to practice controlled motion through your waist and lower back.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand tall with your feet hip-width apart and your arms relaxed at your sides.
- Bend your torso to one side, letting that hand slide down the outside of your thigh.
- Return to an upright position.
- Repeat the movement on the opposite side.
Form cues
- Keep both feet heavy.
- Let your neck follow your torso.
- Exhale into the bend.
Common mistakes
- Twisting or folding forwardKeep your chest facing straight ahead as you bend sideways.
- Pushing your hips sidewaysKeep your hips centered over your feet rather than shifting them away from the bend.
Safety
Forcing the bend can irritate your lower back, while leaning too far can make you lose balance.
- Use a comfortable range rather than trying to reach your knee.
- Move slowly without bouncing at the bottom.
- Stop if you feel sharp pain, numbness, or dizziness.
If you have ongoing back pain or balance difficulties, ask a physiotherapist whether this movement is suitable for you.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps per side
- Rest
- No rest timer
Count each bend and return to upright as one rep.