Anatomy
The external obliques are the outer layer, running diagonally downward and forward like hands in a pocket. The internal obliques lie underneath them with fibres running at right angles. Together they let the trunk rotate and resist rotation.
Function
Trunk rotation, side-bending and resisting rotation
Min Sets/Week
4
Optimal Range
4–10
Max Sets/Week
10
Best Obliques Exercises
Compound Exercises
Isolation Exercises
Training Tips
- Anti-rotation exercises like the Pallof press build oblique strength without bending the spine.
- Rotate through the upper back and ribs, not just the arms, on twisting movements.
- Single-sided carries such as suitcase carries train the obliques to resist leaning.
Where obliques fits in a workout split
You can train obliques in a push pull legs, upper/lower split or the bro split. Not sure which suits your schedule? Use the Split Finder, or see how weekly sets stack up in the workout planner.
FAQ
How often should I train obliques?
Most people benefit from training obliques 2 times per week. This provides enough frequency for muscle protein synthesis while allowing adequate recovery between sessions.
How many sets per week for obliques?
4–10 working sets per week is a reasonable range for most trainees. Start at the lower end and increase gradually as your recovery allows.
What is the best exercise for obliques?
The best exercise depends on your equipment and goals. For overall development, pallof press is typically one of the most effective choices.