Tall-Kneeling Side Bend

0.0s / 5.9s

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Obliques
15%
Quadratus Lumborum (≈ Erector Spinae)
12%
Lats
10%
Glutes
20%
Trans. Abdominis
15%

Trans. Abdominis 15% — deep, not shown on the figure

Sets

2

Reps

5–6 slow bends each side

Hold

3–5 sec pause at end range

Rest

30 sec

▶ Guided session · 2 × 5–6 slow bends each side

A segmental mobility drill, not a balance test — pause at the far point and let each exhale bend the trunk one rib further. For the balance version, see the tall-kneeling side reach.