# Landmine Side Bend

A standing side bend holding the free end of a landmine bar in one hand, targeting the obliques. The bar pivots at the anchor, so the load follows a fixed arc as you bend sideways.

- Beginner · Isolation
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/barbell-landmine-side-bend/video/male.mp4
- HTML: https://seto.fit/exercises/landmine-side-bend/

## Muscles worked

- Obliques: 9/10
- Lower back: 5/10
- Abs: 4/10

## How to do the Landmine Side Bend

1. Stand side-on to the landmine, holding the bar's end in one hand.
2. Bend sideways toward the bar, letting it lower along its arc.
3. Return to upright without twisting your chest.
4. Complete all reps, then switch sides.

### Full technique — 7 steps

1. Stand side-on to the landmine with feet about hip width apart.
2. Hold the end of the bar in the hand nearer the landmine, arm straight at your side.
3. Let your free arm hang relaxed at your other side.
4. Tighten your stomach and keep your shoulders level.
5. Bend sideways toward the bar, letting it lower along its arc without twisting or leaning forward.
6. Contract the opposite-side obliques to bring your torso back to upright.
7. Finish upright over your hips, then complete all reps before switching sides.

## Common mistakes

- Turning the chest during reps
- Leaning forward instead of sideways
- Bouncing out of the bottom
- Letting hips drift sideways
- Bending the elbow to lift the bar

## Form cues

- Bend only sideways
- Keep chest facing forward
- Move through the trunk
- Keep arm straight

## How much to do

- **Strength**: 3 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Overhead Side Bend](https://seto.fit/exercises/dumbbell-overhead-side-bend/), [Dumbbell Side Bend](https://seto.fit/exercises/dumbbell-side-bend/)
- **No equipment**: [Hyperextension Bench Side Bend](https://seto.fit/exercises/hyperextension-bench-side-bend/), [Side Plank Hip Dip](https://seto.fit/exercises/side-plank-hip-dip/)
- **Resistance bands**: [Resistance Band Side Bend](https://seto.fit/exercises/resistance-band-side-bend/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Heel Touches](https://seto.fit/exercises/heel-touches/) — 15% of bodyweight
- **This exercise: Landmine Side Bend — Beginner**
- Harder: [Barbell Side Bend](https://seto.fit/exercises/barbell-side-bend/) — Beginner
- Harder: [Dumbbell Side Plank Hip Dip](https://seto.fit/exercises/dumbbell-side-plank-hip-dip/) — Intermediate

## Quick answers

### What muscles does the Landmine Side Bend work?

Primary: Obliques 9/10. Also works: Lower back 5/10, Abs 4/10.

### When should I do the Landmine Side Bend in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Landmine Side Bend?

Strength: 3 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Landmine Side Bend?

Dumbbells: Dumbbell Overhead Side Bend, Dumbbell Side Bend. No equipment: Hyperextension Bench Side Bend, Side Plank Hip Dip. Resistance bands: Resistance Band Side Bend.

### What is an easier version of the Landmine Side Bend?

Heel Touches (15% of bodyweight).

### What is a harder version of the Landmine Side Bend?

Barbell Side Bend (Beginner), Dumbbell Side Plank Hip Dip (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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