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Weighted Ball Side Bend

The Weighted Ball Side Bend primarily targets your Abdominals. It requires ball and is best suited to intermediate lifters.

Intermediate level · Equipment: Ball · Isolation · Pull

Primary muscles: Abdominals

How to perform Weighted Ball Side Bend

  1. Step 1. To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
  2. Step 2. Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.
  3. Step 3. Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.
  4. Step 4. Raise the side of your torso up by laterally flexing at the waist while exhaling.
  5. Step 5. Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
  6. Step 6. Repeat for the recommended amount of repetitions.
  7. Step 7. Switch sides and repeat the exercise.

Frequently asked questions

Which specific muscles does the weighted ball side bend target?

This exercise primarily targets the internal and external obliques. It also engages the rectus abdominis and quadratus lumborum to stabilize the spine during lateral flexion.

What is the most common form mistake to avoid during this movement?

Avoid leaning forward or backward while bending to the side. Maintain a neutral spine and ensure the motion occurs strictly in the frontal plane to maximize oblique engagement.

How should a beginner progress if the movement feels unstable?

Start with a lighter ball or perform the movement without weight to master the range of motion. Focus on controlled repetitions before increasing the load or speed of the exercise.

What is the recommended set and rep range for oblique training?

Perform 3 to 4 sets of 12 to 15 repetitions per side. Focus on a slow eccentric phase and a strong contraction at the top of the movement for optimal results.

Should the weighted ball be held with one hand or two?

Hold the ball in one hand to create an unbalanced load that forces the opposite side obliques to work harder. Holding it with both hands reduces the effective resistance on the target muscles.

Sample sets & reps for Weighted Ball Side Bend

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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