Landmine Standing Side Bend
Landmine Standing Side Bend Exercise Description
The landmine standing side bend is a frontal‑plane trunk exercise that strengthens the lateral flexors while training full‑body stability. Primary emphasis is on the obliques, with assistance from the quadratus lumborum and erector spinae; the transverse abdominis and glutes help stabilize the pelvis and spine. Holding the end of a landmine bar at your side mimics a suitcase hold and encourages a controlled range with a neutral wrist and shoulder. The goal is precise lateral flexion—rib cage moving toward the pelvis on one side—without rotation, forward flexion, or hip shift. Expect a strong isometric demand to keep the pelvis level and the thorax stacked over the hips throughout the movement.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Iliocostalis, Quadratus Lumborum
- Stabilizing Muscles: Gluteus Maximus, Gluteus Medius, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- 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 a barbell in a landmine/anchor. Stand tall, feet hip‑ to shoulder‑width, side‑on to the bar.
– Hold the sleeve with the hand nearest the bar, arm straight by your side, palm neutral; other hand lightly on your torso for feedback or out for balance.
– Set posture: head tall, chin slightly tucked; rib cage stacked over pelvis; brace the abdomen gently as if preparing for a cough.
– Depress and set the shoulder (no shrugging); keep the wrist neutral and elbow softly extended.
– Inhale. Slide the bar down the outside of your thigh toward the knee by bending your torso toward the bar. Keep hips level and avoid rotating.
– Exhale. Draw the opposite side of your rib cage toward your pelvis to return to neutral, growing tall at the top without leaning backward.
– Move through a comfortable, pain‑free range; stop before the low back “crunches” or the ribs flare.
– Keep weight evenly distributed through both feet; do not hike a hip or shift the pelvis sideways.
– Repeat for the other side, matching stance and range.
Landmine Standing Side Bend Tips
‘- Stand tall with feet hip- to shoulder-width and your side facing the bar before you start.
– Hold the sleeve with the near hand, arm straight by your side with a neutral palm; use the other hand on your torso for feedback or out for balance.
– Stack your rib cage over your pelvis, keep your head tall with a slight chin tuck, and gently brace your abdomen as if preparing for a cough.
– Depress and set the shoulder so it doesn’t shrug up, keeping the wrist neutral and the elbow softly extended.
– As you inhale, slide the bar down the outside of your thigh toward your knee by bending your torso toward the bar.
– Keep your hips level and avoid rotating as you bend toward the bar.
– As you exhale, draw the opposite rib cage toward your pelvis to return to neutral, finishing tall without leaning backward.
– Move only through a comfortable, pain-free range, stopping before your low back “crunches” or your ribs flare.
– Keep weight evenly distributed between both feet, avoiding hip hiking or sideways pelvic shift.
– When switching sides, match your stance and range of motion to the first side.
Landmine Standing Side Bend Beginner Introduction
The landmine standing side bend is a side‑to‑side core drill that uses an anchored barbell held like a suitcase on one side of the body. With the bar gripped at the sleeve beside the hip, the movement centers on bending the torso sideways while the bar slides along the leg. This setup loads one side of the body at a time, emphasizing the side abs and side lower back, with important support from the deep abs and glutes to steady the hips and spine.
The motion highlights pure sideways bending of the trunk, with the rib cage gliding toward the pelvis on one side. Twisting, forward crunching, or shifting the hips out of line are minimized so the work stays in the intended area. Throughout the exercise, the lower body, torso, and shoulder stay organized around the load, creating a strong full‑body stability challenge rather than just an isolated side bend. This makes it a precise, controlled option for training lateral core strength with a landmine setup.