Mariposas
Best Obliques Exercises
By Zachary, builder of Mariposas · Reviewed against published exercise-science sources (references)
· Last updated June 2026
The obliques sit at the intersection of almost every athletic movement worth doing. Rotating to throw a punch, bracing to deadlift heavy, changing direction on a court, resisting lateral bend while carrying a loaded barbell, every one of those demands runs through the same muscle group. The problem is that most oblique training is just crunching on an angle and calling it a day, which trains flexion but ignores the anti-rotation and lateral stability work that actually makes these muscles useful. Separating effective oblique training from junk volume comes down to loading patterns: are you challenging the muscle to resist force, produce rotation, or transfer power between the lower and upper body? If the answer is yes to at least one of those, you're probably on the right track. Log your sessions free in Mariposas and collect pets as you build out your training history.
How to train your obliques
Oblique training tends to work best when it covers at least two distinct demands: loaded rotation or lateral flexion on one end, and anti-rotation or anti-lateral-flexion on the other. Pallof press variations, suitcase carries, and single-arm overhead work sit in that second category and often get skipped entirely because they don't produce the burning sensation people associate with 'core work,' but they build the bracing strength that carries over to almost every other lift. Volume for this area is generally moderate across two to three sessions per week, since the obliques also accumulate fatigue from compound pulling and pressing, and many lifters find that stacking too much direct oblique work on top of heavy rows or overhead pressing leaves them sore in ways that drag down the rest of their training. Rotating through different movement patterns across the week rather than repeating the same exercise every session tends to produce more balanced development.
FAQ
- Do the obliques need direct training, or do compound lifts cover it?
- Compound lifts like deadlifts, squats, and overhead presses do train the obliques as stabilizers, but stabilizer demand is not the same as primary mover demand. During a heavy deadlift your obliques are bracing isometrically, which builds stiffness and anti-flexion strength. That doesn't replicate the rotational force production you get from a cable woodchop or the lateral flexion loading from a dumbbell side bend. Most people who rely entirely on compounds end up with obliques that are decent at resisting force but undertrained in producing it, which shows up as a weak link in throwing, swinging, or any sport involving trunk rotation.
- Why do my obliques always seem to cramp during exercises like Russian twists?
- Cramping in the obliques during rotation exercises usually comes from one of two things: the muscle is being worked in a shortened position at high speed without adequate preparation, or the hip flexors are doing most of the work and the obliques are being recruited in a compensatory, poorly coordinated way. Russian twists done with feet elevated and a fast, uncontrolled swing tend to trigger this because the obliques are shortening and shortening repeatedly with no eccentric control. Slowing the movement down, controlling the return, and making sure the pelvis stays stable rather than rocking side to side usually eliminates the cramping within a few sessions.
- Will heavy oblique training make my waist wider?
- This is a reasonable concern and worth taking seriously rather than dismissing. The obliques do have the capacity to hypertrophy like any other muscle, and very heavy, high-volume direct loading, especially weighted side bends loaded progressively over months, can add thickness to the lateral waist. Most people doing moderate direct oblique work two or three times per week alongside general strength training won't see meaningful width changes. The lifters who report noticeable waist widening from oblique work are generally those doing heavy loaded rotation and lateral flexion at bodybuilding volumes for extended periods. If aesthetics are a priority, lighter loads and higher reps with a focus on anti-rotation work tend to build the bracing function without the same hypertrophy stimulus.
- How do I know if I'm actually using my obliques or just my hip flexors during core exercises?
- Hip flexor dominance in core exercises is extremely common, and the tell is usually a pulling sensation at the front of the hip rather than any real fatigue or work in the side of the torso. In exercises like hanging leg raises or cable rotations, if you're not feeling the obliques engage, try cueing a slight posterior pelvic tilt before the movement begins and consciously shortening the distance between your lower ribs and the top of your hip on the working side. Another useful test: place your fingers on the lateral edge of your waist during a slow side plank or a Pallof press hold. You should feel the muscle harden noticeably under load. If it's soft throughout, the stabilization is coming from somewhere else.