Weighted Ball Side Bend

Weighted Ball Side Bend is a intermediate-level isolation in the strength category that primarily works the abs. It is performed with exercise ball.

How to do it

1. 1To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
2. 2Your 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. 3Place 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. 4Raise the side of your torso up by laterally flexing at the waist while exhaling.
5. 5Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
6. 6Repeat for the recommended amount of repetitions.
7. 7Switch sides and repeat the exercise.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.