Sitting Side Bend On A Padded Stool

Muscles worked

Setup

1. Sit upright on a padded stool or step with your feet planted firmly on the floor, shoulder-width apart.
2. Place your hands behind your head with elbows flared out, or let the arm on the working side hang straight down.
3. Engage your core and maintain a neutral spine with your chest lifted and shoulders back.

How to do it

1. Inhale as you slowly lean to one side, lowering your shoulder toward your hip while keeping both glutes firmly pressed into the stool.
2. Exhale as you contract your obliques to pull your torso back to the upright starting position.
3. Maintain a controlled tempo, taking 2 seconds to lower and 2 seconds to return to center.
4. Complete all repetitions on one side before switching to the other to maximize unilateral fatigue.

Form checklist

• Keep both sit-bones glued to the stool; do not let your hip lift as you bend.
• Ensure the movement is strictly lateral; avoid leaning forward or rotating your torso.
• Keep your neck neutral and aligned with your spine throughout the entire range of motion.
• Avoid pulling on your head or neck if your hands are placed behind your ears.

Pro tips

• Focus on the mind-muscle connection by visualizing the space between your lower ribs and hip bone closing as you bend.
• Pause for one second at the bottom of the movement to eliminate momentum and force the obliques to work harder.

Make it harder

• Hold a light dumbbell in the hand of the side you are leaning toward to increase resistance.
• Extend both arms straight overhead to increase the lever length, significantly increasing the demand on the core.

Frequently asked

What muscles does the sitting side bend on a padded stool work?

The sitting side bend on a padded stool primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the sitting side bend on a padded stool?

The sitting side bend on a padded stool requires no equipment — just your body weight.

Is the sitting side bend on a padded stool good for beginners?

Yes. The sitting side bend on a padded stool is a beginner-friendly movement and a strong foundation to build on.

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• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals