Weighted Ball Side Bend

Weighted Ball Side Bend is a strength - ball-supported lateral flexion exercise involving Internal and external obliques. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Internal and external obliques
Secondary muscles: Quadratus lumborum, Erector spinae
Exercise type: Strength - ball-supported lateral flexion

Exercise technique

Position
Rest the side of your waist and hip on the stability ball.
Feet
Cross your feet on the floor for firm support.
Load
Secure a light plate beside your head with the upper hand without pressing on the neck.
Lower hand
Place the lower hand on your torso to monitor side-abdominal motion.
Bend
Shorten the upper side to bring your shoulder toward your hip.
Pause
Hold one second without rolling the ball.
Return
Slowly open your torso over the ball curve, then switch sides.

Key technique points

Start with a small load.
Keep the ball stable beneath your waist.
Prevent foot slipping.
Do not pull your head sideways with the hand.
Limit lateral range to a comfortable angle.
Exhale while lifting.

Common mistakes

Plate pressed against the head

Do not turn external loading into lateral neck bending.

Rolling the ball

Do not move your torso forward and back with the feet instead of side bending.

Turning the chest

Do not add uncontrolled rotation to lateral flexion.

Sliding feet

Do not continue loaded movement with loose crossed-foot support.

Hanging too deeply

Do not extend beyond comfort along the ball curve.

Rising rapidly

Do not swing the load sideways to reach the top.

Frequently asked questions