Standing Two Side Bend
With both arms hanging, dip twice toward one side, the hand sliding down the thigh, then rise; the double dip stretches the opposite waist.
How to do it
Setup
Standing, feet hip-width, arms hanging by the thighs.
Steps
- Bend straight to one side, the hand sliding down the outer thigh.
- Rise a little and dip again, a touch deeper.
- Come back to upright, then do the other side.
Common mistakes
Turning the chest toward the floor: keep it facing forward. Snapping into the dips: two soft pulses, never a bounce. Hips swaying out to the side: keep them stacked on the legs.
Breathing
Exhale bending, inhale rising.
