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A physical therapist says this one move is even better than dead bugs for developing functional core strength, and it’s completely beginner-friendly
Doing functional workouts can help you move better in day-to-day life. This style of exercise mimics everyday movement patterns to help you improve strength, stability and mobility.
Sophie Coombes is a physical therapist, and she says that there’s one exercise she often recommends to patients trying to develop functional core strength: Zercher side bends.
“Zercher side bends load your obliques, QL [quadratus lumborum] and deep core muscles,” Coombes tells Fit&Well. These are all mid-body muscles that contribute to your core strength and stability.
How to do the Zercher side bend
To do this move, you’ll need a long resistance band and a stable surface that’s about knee height, like a bench or a couch.
- Stand with the raised surface to your right and a resistance band in your left hand
- Loop the resistance band around your left foot and your left elbow, bending your elbow to 90° to keep the band in place.
- Lift your right knee and place it on the elevated surface. Place your right hand on your right hip for balance.
- Keeping your lower body still, bend slowly at the waist from left to right.
Coombes demonstrates how to do the move in her Reel and suggests starting with 15 to 20 repetitions each side with a light resistance band.
Why is functional core strength important?
Improving your functional core strength can boost your posture, reduce lower-back pain and make walking easier.
The Zercher side bend is particularly helpful, because it teaches your body to stabilize and maintain an upright posture while resisting force.
“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,” says Coombes.
She compared this exercise to dead bugs, which are often prescribed by physical therapists to help patients strengthen their cores.
“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,” says Coombes.
“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.”
Try adding this move into your workout routine to see improvements in your overall core strength and take a look at our guide to functional strength training for more tips.
