Exercise guide · Intermediate · Compound
Weighted Side Bend (On Stability Ball): How to Do It & Muscles Worked
The weighted side bend on a stability ball targets the abdominal muscles, particularly the obliques, and also engages the lower back. The use of a stability ball increases the balance and core activation required, while the added weight increases resistance for strength gains.
How to do the weighted side bend (on stability ball)
- Step 1: Sit on a stability ball with your feet shoulder-width apart and flat on the ground.
- Step 2: Hold a weight in one hand and place your other hand on your hip.
- Step 3: Engage your core and slowly bend sideways towards the weighted side, keeping your back straight.
- Step 4: Pause for a moment at the bottom, then slowly return to the starting position.
- Step 5: Repeat for the desired number of repetitions, then switch sides.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Weighted Side Bend (On Stability Ball) alternatives
More exercises that train the abs as their main target:
-
Arm Slingers Hanging Bent Knee Legs
Abs · Body Weight · Intermediate compound -
Arms Overhead Full Sit-Up (Male)
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Assisted Lying Leg Raise with Lateral Throw Down
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Assisted Lying Leg Raise with Throw Down
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Band Alternating V-Up
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Band Assisted Wheel Rollerout
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Band Bicycle Crunch
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Band Jack Knife Sit-Up
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More abs exercises
-
Dead Bug
Abs · Body Weight · Beginner compound -
Hanging Leg Raise
Abs · Body Weight · Advanced compound -
3/4 Sit-Up
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45° Side Bend
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Air Bike
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Alternate Heel Touchers
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Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.