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Exercise guide
Pilates Side Bend
A lateral trunk exercise from a side-supported position: the hips lift and the top arm reaches overhead, bending the body sideways over the supporting arm.
What this exercise works
- Muscles
- gluteus medius · obliques · anterior deltoid · transverse abdominis
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Sit on one hip with the legs bent to the side and the supporting hand on the floor under the shoulder.
- Press into the hand and the lower leg to lift the hips off the floor.
- Reach the top arm overhead so the body forms a long arc from the hand to the feet.
- Lower the hips under control back towards the mat.
- Complete the repetitions and change sides.
Technique cues and common mistakes
- Push the floor away so the supporting shoulder stays stacked and stable.
- Reach the top arm long rather than collapsing sideways.
- Keep the movement smooth; the lift and the lower take the same time.