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Core · Core

Back Extension Side Bend (Lateral Flexion)

Coaching cues

Set up on a back extension or GHD machine; rotate 90 degrees so the hip — not the pelvis — is on the pad
Lower the trunk laterally toward the floor; rise back up through lateral flexion
Targets the QL and obliques on the top side
Keep the body in a straight plane — do not rotate forward or back

▷ Watch proper form

Common faults 2

Trunk rotates forward — not a true lateral flexion

The movement must stay in the frontal plane; forward rotation changes the target muscle.

Overactive muscles

Erector spinaeHip flexors

Corrective work

Foam RollErector spinae↗StretchQL side-bend stretch↗

Hip shifts off the pad at the bottom

The hip must stay anchored on the pad; shifting means the range is too large.

Overactive muscles

Quadratus lumborumTFL

Corrective work

Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗

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