The obliques, consisting of the internal and external oblique muscles, are essential for core strength, rotational stability, and functional movement. These muscles contribute to lateral flexion, rotation, and stabilization of the spine, playing a critical role in athletic performance, injury prevention, and overall core development. Whether you’re aiming for a stronger midsection or improved athletic performance, training the obliques is vital for building a well-rounded core.

This page offers a comprehensive guide to obliques exercises, featuring a wide range of movements to target these muscles effectively. Traditional strength-building options, such as barbell twists, dumbbell side bends, and kettlebell windmills, provide powerful ways to engage the obliques. Controlled and dynamic movements using cables and lever machines offer versatile options to isolate and strengthen the oblique muscles.

For those seeking variety, band-resistive movements, bodyweight exercises like side planks and Russian twists, and isometric holds provide accessible and effective alternatives. Advanced techniques, such as suspended side planks and hanging oblique raises, challenge stability and functional strength. To round out your routine, oblique stretches help improve flexibility, promote recovery, and prevent tightness.

Whether you’re training for core stability, rotational power, or a more defined waistline, this guide equips you with the tools and techniques to target and develop your obliques effectively.

Obliques

Barbell

Dumbbell

Kettlebell

Cable

Lever (plate loaded)

Lever (selectorized)

Weighted

Band Resistive

Body Weight

Isometric

Stretch

Suspended

EXERCISES