Landmine Standing Side Bend

Landmine Standing Side Bend Exercise Description

The Landmine Standing Side Bend is a frontal‑plane trunk exercise performed with one end of a barbell secured in a landmine or anchored in a corner. It emphasizes the obliques as primary movers for controlled lateral flexion, with assistance from the quadratus lumborum and stabilization from the rectus abdominis, spinal erectors, and hips. The landmine’s fixed arc guides the hand path, making the movement smooth and easy to control while you keep a neutral spine. The goal is to bend the torso to the side without rotating or extending, then return to tall, stacked posture under control. Expect a strong, focused contraction on the side you bend toward, while maintaining even pressure through both feet and a braced midsection.

Muscle Groups: Abs, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques
Assisting Muscles: Quadratus Lumborum
Stabilizing Muscles: Gluteus Medius, Iliocostalis, Longissimus, Rectus Abdominis, Spinalis
Body Area: Upper Body
Body Parts: Core
Body Surface: Side
Body Symmetry: Unilateral
Equipment: Barbell
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Single-joint
Muscle Location: Deep Side Abs, Side Abs
Movement Direction: Lateral
Muscle Position: Lateral
Gender: Male

How To Do The Landmine Standing Side Bend Exercise

‘- Secure one end of the barbell in a landmine/anchor; stand perpendicular to the bar, feet hip–shoulder width.
– Hold the sleeve with the hand closest to the bar at your outside hip; arm straight, shoulder packed (down and back).
– Stack ribs over pelvis; lightly brace your abdomen; keep head and neck neutral; hips square.
– Inhale to prepare. Side‑bend toward the bar, drawing ribcage toward pelvis on that side as the bar end travels upward along its arc.
– Pause briefly without shrugging or rotating the torso.
– Exhale and return to tall, neutral posture, resisting the bar as it lowers.
– Keep movement in the trunk; avoid leaning forward/backward or twisting.
– Maintain even foot pressure and a long spine throughout.
– Use a comfortable range; stop before rib flare, pelvic tilt, or lumbar extension.
– Switch sides and repeat with the opposite hand.

Landmine Standing Side Bend Tips

‘- Stand perpendicular to the bar with feet hip–shoulder width to create a stable base.
– Hold the bar sleeve at your outside hip with the near hand, arm straight and shoulder packed down and back.
– Stack your ribs directly over your pelvis and lightly brace your abdomen before you start moving.
– Keep your head and neck neutral and your hips square as you side‑bend.
– Inhale to prepare, then side‑bend toward the bar, drawing your ribcage toward your pelvis on that side.
– Let the bar travel smoothly along its fixed arc as you bend, without forcing the path.
– Pause briefly at the bottom position without shrugging the shoulder or rotating your torso.
– Exhale as you return to a tall, neutral, “stacked” posture, resisting the bar as it lowers.
– Keep the movement in your trunk only; avoid leaning forward/backward or twisting.
– Maintain even pressure through both feet and a long, neutral spine throughout each rep.
– Use a comfortable range of motion and stop before you feel rib flare, pelvic tilt, or lumbar extension.
– Switch sides and repeat with the opposite hand to work both sides evenly.

Landmine Standing Side Bend Beginner Introduction

The Landmine Standing Side Bend is a standing trunk exercise that uses a barbell loaded into a landmine or similar anchor. One end of the bar moves along a fixed curve, which guides the hand through a smooth, predictable path as the torso leans sideways. This setup places the emphasis on the side abs, with help from the side of the lower back, the abs through the front of the midsection, the back muscles along the spine, and the hips. The movement centers on controlled side bending rather than twisting or arching, encouraging a tall, aligned posture throughout.

During each repetition, the upper body inclines toward the weighted end of the bar and then returns to an upright position under control. The side that moves downward toward the bar experiences a strong, targeted squeeze, while the opposite side works to stabilize. Even pressure through both feet and a steady, braced midsection support the motion, helping the spine stay long and organized as the bar travels up and down its arc.