Weighted Ball Side Bend
How to do the Weighted Ball Side Bend
- 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
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
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
Raise the side of your torso up by laterally flexing at the waist while exhaling.
- 5
Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
- 6
Repeat for the recommended amount of repetitions.
- 7
Switch sides and repeat the exercise.
How to program the Weighted Ball Side Bend
Sets and reps
As an isolation movement, the Weighted Ball Side Bend is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Weighted Ball Side Bend is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Put the Weighted Ball Side Bend into a plan
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Frequently asked questions
What muscles does the Weighted Ball Side Bend work?
The Weighted Ball Side Bend primarily targets the Abdominals.
What equipment do I need for the Weighted Ball Side Bend?
You need Exercise Ball. Difficulty level: Intermediate.
How many sets and reps of the Weighted Ball Side Bend should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
