Stick Sitting Side To Side Bend

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet planted firmly on the floor, shoulder-width apart.
2. Place a light stick or PVC pipe across your upper traps (behind your neck) and rest your hands on the ends with a wide grip.
3. Engage your core and maintain a neutral spine with your chest lifted and shoulders back.

How to do it

1. Inhale to prepare, then exhale as you slowly bend your torso directly to one side, lowering the end of the stick toward the floor.
2. Focus on 'crunching' the side of your waist while keeping both glutes firmly pressed into the bench.
3. Inhale as you return to the upright starting position in a controlled manner.
4. Repeat the movement on the opposite side, alternating back and forth with a steady, rhythmic tempo.

Form checklist

• Keep your hips and glutes glued to the bench; do not let one side lift as you bend.
• Avoid leaning forward or backward; move strictly in the frontal plane as if between two panes of glass.
• Keep your neck neutral and aligned with your spine throughout the movement.
• Maintain a tall posture and avoid collapsing your chest.

Pro tips

• Focus on the mind-muscle connection by consciously contracting the oblique on the side you are bending toward to pull yourself down.
• Ensure the movement is driven by your waist, not by pulling on the stick with your arms.

Make it harder

• Add a 2-second pause at the bottom of each bend to increase time under tension for the obliques.
• Slow the eccentric (return) phase to a 3-second count to challenge core stability.

Frequently asked

What muscles does the stick sitting side to side bend work?

The stick sitting side to side bend primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the stick sitting side to side bend?

The stick sitting side to side bend uses dumbbell.

Is the stick sitting side to side bend good for beginners?

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

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