Roman Chair Side Bend

Body region

• Core
• Back

Muscles

Main

• Quadratus Lumborum
• External Oblique
• Internal Oblique

Helps

• Erector Spinae
• Rectus Abdominis

Holds

• Gluteus Medius
• Tensor Fasciae Latae

Equipment

• Roman Chair

Technique

1. Set the roman chair so the pad is just below the hip, and lie on your side with the feet secured.
2. Cross the arms on the chest and line up the body in a straight line.
3. Lower the upper body toward the floor by bending at the waist.
4. Raise back up by squeezing the upper side, stopping when the body is straight again.

Cues

• Move only sideways; do not twist or fold forward.
• Start with body weight before adding a plate.

Common mistakes

• Rising higher than a straight line.
• Moving fast and bouncing at the bottom.

Alternatives

• Dumbbell Side Bend
• Side Plank
• Oblique Crunch