Landmine Side Bend — how to, muscles worked, alternatives

How to do the Landmine Side Bend

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

Full technique — 7 steps

Stand side-on to the landmine with feet about hip width apart.
Hold the end of the bar in the hand nearer the landmine, arm straight at your side.
Let your free arm hang relaxed at your other side.
Tighten your stomach and keep your shoulders level.
Bend sideways toward the bar, letting it lower along its arc without twisting or leaning forward.
Contract the opposite-side obliques to bring your torso back to upright.
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

Substitutes by equipment

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

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 15% of bodyweight
This exercise Landmine Side Bend Beginner
Harder Barbell Side Bend Beginner
Harder Dumbbell Side Plank Hip Dip Intermediate

Too hard for now? Start with the Heel Touches.

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.