In this lesson, you will learn how to do side trunk raises on a horizontal hyperextension bench. This exercise targets your obliques, the muscles on the sides of your abdominals. The animation above shows left-side trunk raises. To train the right side, simply reverse the setup and movement. Find more abdominal exercises at Weight Training and Bodybuilding.
Execution
Lie sideways on a horizontal hyperextension bench and hook your feet under the foot pads. A horizontal hyperextension bench is one where the hip pad and the foot pads are at the same height.
- Always hook the lower leg under the front foot pad and the upper leg under the rear foot pad.
- Do not fully extend your knees.
- If the hip pad feels too hard, place a foam pad or mat between your hips and the bench.
The left hand rests on your hip, and the right arm hangs down relaxed. Alternatively, you can place your hands behind your head or hold a dumbbell in the hanging hand.
Start with your head slightly below hip level.
- Bend upward until your left obliques are fully contracted, and exhale at the same time.
- Do not twist your upper body and avoid using momentum.
- Return to the starting position and inhale slowly.
- The downward motion should be slightly slower than the upward one.
- At the lowest point, your left obliques should feel a gentle stretch.
Advice
- Move slowly and with control.
- I recommend 2 sets of 15 to 30 repetitions per side.
- To increase difficulty, hold a dumbbell in your working hand.
- If you don’t have access to a hyperextension bench, you can do this on a flat bench. Just ask a training partner to support your legs.
Suggested Exercises
- Incline Sit-Up for the Abdominals
- Abdominal Crunch
- Abdominal Cable Crunch
- Leg Raise
- Air Bike for the Abdominals
- Barbell Ab Rollout
- Barbell Side Bend
- Dumbbell Side Bend
