Suspended Side Bend


Utility: Auxiliary
Mechanics: Isolated
Force: Pull



Grasp handles, step away, and face body to one side of suspension trainer anchor. Hold handles above head with arms bent. Stand far enough away to make suspension trainer straps taut. Step in just enough to achieve desired lean of body, while keeping tension on suspension trainer straps.


Lower hips away from direction of suspension trainer anchor by laterally flexing spine. Return to original upright position and repeat. Reposition body facing opposite direction. Continue with other side.


Suspension handle(s) can also be gripped with both hands together with either one hand over other hand or with interlaced fingers. In addition to lateral flexion of spine, lower hip abducts and upper hip adducts. Also see Spot Reduction Myth. This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings.


Resistance is least when body is positioned upright at top of exercise.


This movement can be made more challenging by placing feet toward suspension trainer anchor, thereby leaning body more to one side. See Gravity Vectors for greater understanding of how body angle influences resistance.




Stabilizers (near arm)

Stabilizers (far arm)

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