Metal Strength

Obliques

Rotation, anti-rotation and side-bending work.

Core245 Exercises

Exercises that train the Obliques

How to train it

Train the Obliques with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Obliques FAQ

What are the best exercises for the Obliques?

45 Degree Bicycle Twist Knee to Elbow, 45 Degree Bicycle Twisting, 45 Degree Bicycle Twisting Crunch and 45 Degree Side Bend are among the most effective obliques exercises. Pair a heavy compound movement with one or two assistance exercises to train the obliques through its full range.

How often should you train the Obliques?

Training the obliques two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding obliques sessions so the muscle can recover and grow.

Related muscles

Abs

Trunk flexion, bracing and hanging leg raise patterns.

Lower back

Spinal erectors through hinges, extensions and bracing.

Serratus

Serratus anterior — punches, protraction and overhead reach for the rib-cage finger lines.