45 Degree Side Bend

Default prescription & biomechanics

Primary muscles

Obliques, Abdominals

Equipment

Bodyweight

Movement pattern

Isolation (Push force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Sit sideways on the bench and position your hip against the support, leaving only your torso hanging off the bench
2. Place your hands behind your head and one foot in front of the other
3. Contract your abdomen
4. Perform the lateral flexion movement of the torso in a controlled manner

Joint & safety considerations

No specific joint contraindications are flagged for 45 Degree Side Bend. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Barbell Rollout	Barbell swap	Barbell
Cable Standing Lift	Cable swap	Cable
Alternate Oblique Crunch	Same target muscle	Bodyweight
Alternate Heel Touchers	Same movement pattern	Bodyweight
Alternate Leg Pull	Same movement pattern	Bodyweight
Mountain Climber Against Wall	Same movement pattern	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.