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External Oblique腹外斜肌
Function
Trunk rotation, lateral flexion and anti-rotation stability — home of the 'Adonis line'. Key to punching and throwing power, and the stabilizer that stops your torso from collapsing into rotation under a squat.
Best Exercises & Form Cues
-
Russian Twist
- Equipment
- Med ball/weight plate
- Sets & Reps
- 3 sets × 10-15 reps per side · rest 60 s
- How to do it
- Seated, leaned back 45°, feet optionally off the floor; the thoracic spine drives the rotation to tap the ball on each side; the obliques work, the arms don't fling; even rhythm.
- Common mistakes
- Only the arms swinging (torso doesn't rotate), rounded back, out-of-control speed
-
Side Plank
- Equipment
- Bodyweight
- Sets & Reps
- 3 sets × 30-45 s per side
- How to do it
- Elbow under the shoulder; lift the hips into one straight line; top arm on the hip or reaching up; breathe evenly.
- Common mistakes
- Hips dropping, body rotating forward, shrugging
-
Dumbbell Side Bend
- Equipment
- Single dumbbell
- Sets & Reps
- 3 sets × 12-15 reps per side · rest 60 s
- How to do it
- One dumbbell hanging at the side; the opposite obliques control a slow side bend and pull the trunk back to neutral; torso stays in one plane, no forward or back lean; moderate range.
- Common mistakes
- Holding two dumbbells (they cancel out), leaning forward/back, fast bouncy reps
-
Pallof Press
- Equipment
- Cable station/band
- Sets & Reps
- 3 sets × 10-12 reps per side · rest 60 s
- How to do it
- Handle at chest height beside you; stand side-on and step away for tension; press both hands straight out and resist rotation — core braced, torso neither turning nor collapsing; return slowly.
- Common mistakes
- Getting pulled into rotation, shrugging, snappy returns
Stretching & Recovery
- Standing rotating side bend
- Supine knees-to-side drop
Other muscles in the Core
Rectus Abdominis · Internal Oblique · Iliopsoas · Transversus Abdominis
Explore the External Oblique in the 3D anatomy tool →