Side Bend on GHH: The Ultimate Oblique Exercise for Core Strength

Are you looking to strengthen your core, improve trunk stability, and potentially reduce low back pain? The side bend exercise performed on a GHH (Glute-Hamstring Hyper) or 45° back extension machine might be exactly what your training program needs. This highly underrated exercise targets your obliques and quadratus lumborum (QL) muscles in a unique way that traditional side bend variations can’t match.

Watch the video below on how to maximize this exercise.

What Is the Side Bend on GHH?

The side bend on GHH is a lateral flexion exercise performed on what’s commonly called a back extension machine (though I prefer the term GHH or glute-hamstring hyper, since traditional back extensions aren’t really extending your back). Instead of facing down as you would for a traditional back extension, you position yourself sideways on the machine, creating an opportunity for lateral movement that effectively targets your obliques and core stabilizers.

Benefits of the Side Bend on GHH

This exercise offers several advantages that make it worth adding to your routine:

1. Reduced Low Back Pain: By strengthening the lateral trunk muscles and improving side-to-side stability
2. Improved Trunk Strength: Develops the obliques and quadratus lumborum in a functional pattern
3. QL Lengthening: Gets the quadratus lumborum muscle (which bears significant load during heavy lifting) into a stretched position
4. Enhanced Rib Mechanics: Improves mobility through the torso in multiple planes
5. Functional Movement Pattern: Since we naturally move side-to-side and rotate during everyday activities like walking, this exercise has direct carryover to daily movement

What makes this exercise particularly effective is the ability to get into a fully lengthened position at the bottom of the movement before contracting back to neutral. Many people report feeling their obliques and QL muscles working intensely the next day – often more so than with traditional side bend variations.

How to Perform the Side Bend on GHH

Setup and Positioning

1. Set up a 45° back extension/GHH machine to an appropriate height
2. Position yourself sideways on the pad instead of face down
3. For foot positioning, you have two options:
   • Place your top leg (the one toward the ceiling) on top of the other
   • Place your top leg behind the bottom leg
   • Choose whichever position feels most comfortable and stable

Execution

1. Establish a side plank position with your body straight
2. Slowly lean sideways, creating length through your obliques
3. Focus on getting as long as possible in the bottom position
4. Contract your obliques to side bend back up to the neutral position
5. Control the movement throughout the entire range of motion
6. Repeat for the desired number of repetitions before switching sides

Progression Options

You can modify the difficulty in several ways:

• Beginner: Keep both hands on the machine for stability
• Intermediate: Cross arms over chest
• Advanced: Place hand behind head
• Weighted: Hold a dumbbell or weight plate at chest level or overhead for added resistance

Programming Recommendations

The side bend on GHH is versatile enough to serve multiple purposes in your training:

As a Warm-Up

Perform 1-2 sets of 8-12 reps per side with bodyweight before squats, deadlifts, or athletic activities. This is particularly beneficial if you have tight QLs or occasional low back discomfort, as it helps prepare the lateral trunk muscles for more demanding movements.

As a Core Exercise

• Bodyweight: 2-3 sets to technical failure (usually 15-25 reps)
• Weighted: 2-3 sets of 10-15 reps with appropriate load
• Positioning: Can be incorporated at the end of your workout or as a superset with other exercises

Common Misconceptions

Some people avoid lateral flexion exercises due to misconceptions:

• “It’s bad for your back”: When performed correctly, this exercise actually strengthens the muscles that support your spine
• “It will make your waist bulky”: Developing your obliques improves functional strength without necessarily creating significant hypertrophy
• “Traditional side bends are enough”: The GHH version allows a greater range of motion and better loading pattern

Conclusion

The side bend on GHH is an excellent addition to any training program focused on building core strength, improving trunk stability, and enhancing movement quality. Whether you’re looking to reduce low back discomfort, strengthen your obliques, or simply add variety to your core training, this exercise delivers results that traditional variations can’t match.

Give it a try in your next workout and experience the difference a properly executed side bend can make in your training. Your obliques—and potentially your lower back—will thank you!