3 Exercises to Improve Lateral Flexion for Better BJJ Movement and Spine Resilience

A commonly overlooked movement pattern when training the core is lateral flexion. Also known as side bending, this is an essential function of the core musculature and an important contributor to optimal performance and lower back resilience.

I think of the core as a box, having four sides that need equal amounts of strength and attention.

If one side of the box is over developed in relation to the others force won’t be evenly distributed through the core, potentially leading to reduced performance or pain.

Weak core muscles, particularly the lateral trunk flexors, can lead to increased stress on the spine during side bending, making it more prone to pain. Often times when there is an injury to the spine there is a loss of lateral flexion.

That’s why it’s vital to strengthen, stretch, and mobilize the lateral core.

Here’s how.

3 Progressive Exercises To Improve Lateral Flexion

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1. Bilateral Side Bending

If you're new to lateral flexion or have experienced a back injury, start with basic side bending. This simple movement is a great way to introduce lateral flexion to the body.

• Stand with your feet shoulder-width apart.
• Side bend down to one side, sliding your hand down your leg as you reach toward the ground. Go as far as feels comfortable.
• Return to the upright position and side bend to the other side.

Think of standing between two panes of glass—your movement should only go side to side, not forward or backward. As you get more comfortable, focus on shifting your weight further to each side, feeling a stretch along the outside of the hip and opening the rib cage. This is an excellent warm-up exercise and a gentle introduction to lateral flexion. Once you've built some capacity with bodyweight, try holding a weight in one hand to add length and strength to your lateral core. Do 3 sets of 12 per side.

2. Seated Side Bend with Reach

The next progression is to add an upward reach while side bending. While most people target the obliques with traditional side bends, this exercise strengthens the deep core muscles, including the internal and external obliques, transverse abdominis, and the quadratus lumborum. This movement is intense, so start with bodyweight and move slowly—especially if you have back issues. As you gradually expose your spine to this type of movement, you'll build total spine resilience by strengthening and stretching your deep core muscles.

Essentially, there is a tug-of-war happening on your spine at all times. Muscles in front, behind, below and to the sides of your spine are constantly pulling on it, while some are overactive and others are less active.

When this tug-of-war is out of balance that’s when pain and dysfunction can persist.

When you add the side bend with reach you will start to feel this tug-of-war and can begin to bring balance to the spine.

• Sit on a bench with your legs straddled.
• Reach one arm straight down to the floor while side bending to that side.
• Reach the opposite arm straight up to the sky, actively reaching upward.

Remember, this is not a static stretch—focus on actively reaching with both arms, without allowing your spine to flex forward or backward. Do 2 sets of 30-second holds per side.

3. Lunging Side Bend with Reach

Once you can comfortably perform the seated version of the side bend with reach you can progress to the standing version.

We start seated because it removes the possibility of your hips to cheat by twisting and hiking. You will also learn to feel the stretch in the right area by sitting first.

For the standing version, start in a high lunge position:

• Reach downward on the side of your forward leg.
• Reach upward on the side of your back leg.

Focus on actively reaching both arms away from each other while side bending. Make sure your hips don’t twist and your spine doesn’t flex forward. Stay tall and vertical throughout the movement. To deepen the side bend, you can add a weight to the downward-facing hand. Once you’ve built capacity with the seated and standing static holds, you can incorporate dynamic reps to further challenge your range and mobility. Do 2 sets of 30-second holds per side.

Final Thoughts

Lateral bending is essential for functional movement, optimal performance, and spine resilience. The key is to start slowly and without weight, especially if you’ve had a herniated disc or low back injury in the past. I use these movements as part of my warm-up to prep my spine before workouts or BJJ training. Afterward, I gradually add weight to build strength and resilience in the lateral core. Next week, I’ll share further progressions for these movements, including how to add rotation to your side bend for even greater functional benefit.

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