Suspension Side Bend

Suspension Side Bend

The Suspension Side Bend is an effective and dynamic exercise that targets the obliques, core, and upper body muscles. This exercise is performed using suspension trainers, such as TRX or gymnastic rings, which adds a unique challenge to the movement. The Suspension Side Bend primarily focuses on lateral flexion of the spine, which helps to strengthen the muscles responsible for side-to-side movements. By engaging the obliques, this exercise helps to improve stability and balance while also enhancing overall core strength. The Suspension Side Bend can be modified to suit different fitness levels, by adjusting the angle of the suspension trainers or by performing the movement with more or less resistance. This versatility makes it suitable for beginners as well as advanced trainees. When performed correctly, the Suspension Side Bend also engages the muscles of the upper body, including the shoulders, chest, and arms. This added bonus makes it an excellent choice for those looking to tone and sculpt their upper body while working on their core strength and stability. Incorporating the Suspension Side Bend into your workout routine can help you develop a strong and functional core, improve overall body balance, and enhance lateral stability. As always, ensure to maintain proper form, focus on controlled movements, and gradually increase the intensity as you progress. Remember that consistency is key in achieving the best results from this exercise or any other workout regimen.


  • Start by attaching the suspension trainer to an anchor point at about chest height.
  • Stand facing sideways to the suspension trainer with feet shoulder-width apart.
  • Hold the handles with both hands, palms facing inwards.
  • Extend your arms fully, keeping them straight.
  • Lean away from the anchor point, bending at the waist towards the side.
  • Keep your core engaged and your back straight.
  • Lower your body as far as you can comfortably go, feeling a stretch on the opposite side.
  • Hold the position for a brief moment, focusing on your oblique muscles.
  • Slowly return to the starting position by engaging your core and pulling yourself back up.
  • Repeat the movement on the other side, bending towards the opposite direction.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to stabilize and control the movement.
  • Start with a lighter resistance and gradually increase as you gain strength.
  • Perform the exercise in a controlled and slow manner to maximize the benefits.
  • Remember to breathe steadily and don't hold your breath during the movement.
  • Include this exercise as part of a well-rounded workout routine to target your obliques.
  • Consult with a fitness professional if you have any concerns or pre-existing conditions.
  • Ensure that the suspension straps are properly adjusted and secure before starting.
  • Listen to your body and stop the exercise if you experience any pain or discomfort.
  • Stay consistent and make this exercise a regular part of your fitness routine.


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