Obliques

Obliques

The obliques are one of the most misunderstood muscle groups in the body. People either ignore them completely or train them incorrectly with endless twisting, hoping for a smaller waist or visible lines. I’ve learned over time that strong obliques are not about aesthetics alone. They’re about stability, power transfer, and protecting your spine during real movement.

If you train, play sports, practice martial arts, or even just want to move better day to day, your obliques matter more than you think. They connect the upper and lower body and control rotation, which is something life constantly demands from us.

What the Obliques Are and Why They Matter

The obliques are the muscles that run along the sides of your abdomen. They are divided into internal obliques and external obliques, and together they play a key role in rotation, side bending, and anti-rotation.

What makes the obliques special is that they don’t just create movement, they control it. They help you resist twisting when carrying weight, stabilize your torso when you walk or run, and protect your spine when force is applied from different angles.

Strong obliques mean better posture, safer lifting, and more efficient athletic performance.

Benefits of Training the Obliques

One of the biggest benefits of training the obliques is improved core stability. A strong core isn’t just about six-pack muscles. The obliques help keep the spine stable when forces try to twist or bend it.

Another major benefit is better athletic performance. Whether you’re throwing, kicking, punching, or changing direction, the obliques transfer power between the upper and lower body.

Training the obliques also helps reduce the risk of lower back injuries. Weak obliques often lead to poor spinal control, which puts unnecessary stress on the lower back.

From a posture standpoint, strong obliques help maintain alignment and prevent excessive leaning or collapsing to one side.

They also contribute to balanced core development. Ignoring the obliques creates weaknesses that eventually show up as pain, imbalance, or stalled progress.

Muscles Involved in Oblique Training

The external obliques are responsible for trunk rotation and side bending.

The internal obliques assist with rotation and stabilization, working closely with deeper core muscles.

The transverse abdominis supports the obliques by providing internal abdominal pressure and spinal support.

Together, these muscles create a strong, functional core system rather than isolated muscle strength.

Step-by-Step Guide to a Basic Oblique Exercise

One of the most effective ways to train the obliques is through controlled rotational or anti-rotation movements. Here’s a simple standing oblique movement.

Start by standing with your feet shoulder-width apart and your knees slightly bent.

Brace your core by tightening your abdominal muscles without holding your breath.

Slowly rotate your torso to one side while keeping your hips facing forward.

Pause briefly, then return to the center under control.

Repeat on the opposite side, focusing on smooth, deliberate movement.

Keep your chest tall and avoid jerking or using momentum.

Recommended Sets and Reps for Obliques

For strength and control, I recommend 3 to 4 sets of 8 to 12 controlled reps per side.

For endurance and stability, 2 to 3 sets of 20 to 40 seconds per side using holds or slow reps works well.

If you’re new to oblique training, start with lower volume and focus on form rather than fatigue.

Oblique Training Variations

Side plank variations are excellent for building isometric oblique strength.

Rotational movements challenge coordination and power transfer.

Anti-rotation exercises teach the obliques to resist unwanted movement rather than create it.

Slow tempo movements increase time under tension and improve control.

Unilateral exercises expose side-to-side imbalances and force deeper engagement.

Common Mistakes When Training Obliques

Using momentum instead of muscle control is the most common mistake.

Over-rotating through the spine can increase injury risk.

Training obliques excessively with poor form can lead to lower back discomfort.

Ignoring breathing reduces core engagement and stability.

Recommendations for Best Results

I recommend focusing on quality movement, not endless reps.

Train obliques with a mix of rotation, side bending, and anti-rotation exercises.

Pair oblique work with full core training rather than isolating it excessively.

Breathe deliberately and keep tension consistent throughout each rep.

Related Exercises That Target the Obliques

Side planks
Russian twists
Hanging knee raises with rotation
Cable woodchoppers
Dead bugs
Pallof presses
Bicycle crunches

Final Thoughts

The obliques are not just side abs for visual appeal. They are a critical part of a strong, resilient, and functional core. I train obliques to move better, lift safer, and perform at a higher level, not just to look leaner. When trained with intention and balance, strong obliques support everything from posture to power and help keep the body moving efficiently for the long run.