How to perform Band Side Bend with proper form

Setup

1. Equipment: Use a resistance band with appropriate tension.
2. Starting Position:
   • Stand upright with feet shoulder-width apart.
   • Hold the band with one hand, securing the other end under your foot on the same side.

Execution

1. Engage Core: Tighten your abdominal muscles.
2. Side Bend:
   • Slowly lean to the side, bringing your hand down towards your knee.
   • Keep your opposite arm extended overhead for balance.
3. Return to Start:
   • Engage your obliques and return to the upright position.
   • Avoid leaning back or forth excessively; focus on lateral movement.

Tips

• Maintain a neutral spine throughout the movement.
• Avoid locking your knees; keep them slightly bent.
• Perform the exercise in a controlled manner, emphasizing the stretch.
• Switch sides to work both obliques.

Common Mistakes

• Overextending the lower back.
• Using momentum instead of controlled movement.
• Not keeping the hips stable during the bend.