Moves/db standing side bend

db standing side bend

ID: 1034

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Exercise Types:
Lower Step, Core Resist
Contraindications:
Knee Problems
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Brace core before stepping; stability is set before the weight shifts.
  2. 2. Front shin should remain as vertical as possible throughout.
  3. 3. Shoulders stay stacked over hips — no leaning to one side.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

Progression:

Add a loaded carry in the opposite hand to create an offset stability challenge.

Common Problems:

Pushing off the back toe to assist the return — ensure all drive comes from the front heel.