Weighted Ball Side Bend

Technique

How to perform Weighted Ball Side Bend

1. Lie sideways across a stability ball with your lower waist and hip supported and your feet staggered and braced on the floor.
2. Keep your hips and shoulders stacked rather than rolling your chest toward the floor or ceiling.
3. Hold one dumbbell, kettlebell, or plate securely against your upper chest.
4. Bend sideways to lower your torso over the ball.
5. Lift your torso by bringing the upper side of your rib cage toward your pelvis, then lower under control.
6. Switch sides after completing the repetitions.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.