Exercises for the Abdominal External Oblique

Abdominal External Oblique: 800+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the external obliques do

The external obliques are the outermost muscles on the sides of the waist, running diagonally down and forward from the lower ribs to the pelvis and the front of the abdomen. One side working alone turns the trunk to the opposite side and bends it sideways; both sides together help curl the trunk forward. Just as often, they work to stop the trunk from twisting or tipping when you carry, push or throw.

How to train it

Train both jobs: rotation (woodchops, landmine rotations, bicycle crunches) and resisting rotation or side bending (Pallof presses, side planks, one-sided carries). Turn from the ribs and hips together rather than twisting the lower back on its own.

Five to start with

  1. 1
    IntermediateSide Plank

    Holds the trunk straight against gravity pulling it sideways. The basic oblique hold.

  2. 2
    BeginnerPallof Press

    Resists the cable's pull to twist you: the obliques' main job in sport.

  3. 3
    IntermediateSuitcase Carry

    A weight in one hand makes the opposite side work to keep you upright as you walk.

  4. 4
    IntermediateLandmine Rotation

    Controlled, loaded rotation through the trunk, turning from the hips and ribs.

  5. 5
    IntermediateHanging Oblique Knee Raise

    Lifting the knees to each side works the obliques hard, once you can hang still.

All 800+ exercises that work the external obliques