Boost Your Daily Movement with Functional Core Training

Master the Zercher Side Bend for Enhanced Stability

Unlock better everyday movement and build a stronger core with functional exercises that mimic real-life actions. Physical therapist Sophie Coombes highlights a specific move to enhance your mid-body strength: the Zercher side bend.

Targeting Key Core Muscles

This exercise effectively engages your obliques, quadratus lumborum (QL), and other deep core muscles. These muscles are crucial for maintaining core strength and overall stability, supporting your posture and movement. According to a 2024 study by the American Council on Exercise, targeted core strengthening can improve balance by up to 15% in adults over 50 (ACE Fitness).

How to Perform the Zercher Side Bend

To perform this effective exercise, you’ll need a resistance band and a stable elevated surface, such as a bench or couch, at roughly knee height.

• Position the elevated surface to your right side.
• Hold the resistance band in your left hand.
• Loop the resistance band around your left foot and secure it at your left elbow, bent at a 90-degree angle.
• Lift your right knee and place it on the elevated surface. Support your balance by placing your right hand on your right hip.
• Keeping your lower body stable, slowly bend at your waist from left to right.

Sophie Coombes recommends starting with 15 to 20 repetitions on each side, using a light resistance band to focus on form and control.

The Benefits of Functional Core Strength

Enhancing your functional core strength can lead to significant improvements, including better posture, reduced lower back discomfort, and an easier gait. The Zercher side bend is particularly beneficial as it trains your body to maintain an upright posture while actively resisting external forces.

“Because you’re loading the front of your body while moving side to side, your spine and pelvis learn how to stay neutral and aligned, improving posture, balance, and movement efficiency.”

—Sophie Coombes, Physical Therapist

Coombes contrasts this with exercises like dead bugs, which are excellent for foundational core control. However, she notes the Zercher side bend offers more practical benefits.

“Dead bugs are great for basic core control, but the Zercher side bend trains your body to resist collapsing sideways, which is more transferable to real-life movement, lifting and sport. Holding the band in a Zercher position forces you to stay upright, switch on your upper back, and own your ribcage positioning, something dead bugs don’t challenge as much.”

—Sophie Coombes, Physical Therapist

Incorporate the Zercher side bend into your fitness regimen to enhance your overall core power and see tangible improvements in your daily movement capabilities. For more insights, explore our comprehensive guide to functional strength training.