Weighted Side Bend (On Stability Ball)

Setup

1. 01Lie sideways over the ball so it supports the hip and lower ribs.
2. 02Stagger or stack the feet against the floor, bracing the lower foot against a wall if needed.
3. 03Hold a plate or dumbbell against the upper side of the head or chest.
4. 04Let the torso drape over the ball to pre-stretch the top-side obliques.

Execution

1. 01Exhale and bend the torso laterally, lifting the shoulder up and away from the ball.
2. 02Raise as high as the obliques can pull without twisting.
3. 03Pause at the top contraction.
4. 04Lower slowly back over the curve of the ball into the stretched position.

Checkpoints

• -Movement stays in the frontal plane; shoulders do not rotate forward or back.
• -The ball stays still under the hip through the set.
• -Each rep reaches both a full stretch and a full contraction.
• -The neck stays in line with the spine rather than side-crunching on its own.

Common mistakes

• -Twisting into flexion instead of pure side bending.
• -Using leg drive off the floor to push the torso up.
• -Cutting the bottom stretch short, which removes the ball's main advantage.
• -Loading too heavy and jerking off the ball.