Here are 5 of my go-to exercises for building strong obliques! Note I add in “core muscles” because these exercises target other muscle groups than just the obliques!
These exercises can be done both at home and the gym.
#1) Gorilla Rows
This exercise strengthens the obliques, anterior and posterior core muscles, the muscles in the mid and upper back, and posterior chain muscles! Needless to say, this exercise accomplishes a LOT!
Coaching Tips:
- Set a pair of kettlebells so they are to the outsides of your feet. If you need to you can elevate KBs on weight plates or boxes so you maintain a neutral spine. You can also use dumbbells but will likely need to elevate them on a stable surface in order to maintain a neutral spine.
- Get into a hip hinge/RDL position. Initiate the movement with your hips and push them backwards. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Maintain this position for the duration of the exercise.
- Your head, torso, and hips should be in a stacked/level position.
- Tuck your chin, and keep your neck in a neutral position. Gaze directly down to a spot on the floor. For the duration of the exercise, your eyes should remain fixed on this spot.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes and hamstrings.
- Perform a single arm row and row up and back towards your hips versus pulling straight up, and do not use momentum.
- During the row, think about drawing your shoulder blades in towards your spine (retract).
- In the top position, do not allow your elbow to flare out.
- Lower the weight to the starting position with control and repeat with the other side.
- During the lowering, your shoulder blade should perform the reverse movement (protract) as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.
- Aside from the rowing arm, the rest of your body should remain fairly still the entire time.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 6-12 reps per side.
#2) Single Leg Isometric Glute Bridge + Lateral Leg Lowering
This exercise, which is extremely anti-rotational in nature, strengthens the glutes and improves lumbo-pelvic stability (think core).
Coaching Tips:
- Lie on the floor. Your head, torso, and hips should be in a stacked/level position.
- Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position. Fully extend the other leg and plantarflex your foot (point it away from you).
- If you can’t fully extend your leg, keep your knee bent at 90 degrees, and maintain this position for the duration of the exercise.
- As this exercise is very challenging, you may keep your arms on the floor. Aim to use as little support from your arms as possible.
- Extend/lift your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by using your lower back.
- Your body should form a straight line from your knee to shoulders. Maintain this position for the duration of the exercise.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes on the planted side.
- Now slowly lower your leg laterally to a range that allows you to maintain proper form. The further away from the midline of your body your leg travels, the more challenging the exercise will be.
- Once you hit your end range (a range where you are able to maintain proper form), return your leg back to the top/starting position.
- When you return to the starting position pause and do a proper reset.
- For the duration of the exercise, not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position, and your hips should remain elevated.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and flex your glutes on the planted side.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps per side.
#3) Opposite Shoulder Touches From Plank With Lateral Band Resistance
This exercise improves lumbo-pelvic stability (think core), shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted).
Coaching Tips:
- Get into a plank position from your hands and feet. Your body should be in a straight line from your head to heels.
- Attach a resistance band around a secure surface, and hold the band with the hand that is furthest away from the point of attachment. Your body should be perpendicular to the band.
- There should be resistance in the band for 100% of the exercise.
- Your shoulders should be above your hands. On the planted side, spread your fingers and pretend you are suctioning/spreading them to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- Now lift your hand that is holding the band, and lightly touch your opposite shoulder. Pause for a count.
- Then lower your hand to the floor, and touch the floor as softly as possible.
- Pay attention to your non-working/supporting side. Push away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to feet.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and flex your glutes.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps per side.
Build full body strength, mobility, and athleticism with mostly dumbbells and some bands. For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!
#4) Hollow Body Hold + Single Arm Anti-Rotational Fly
This exercise, which is extremely anti-rotational in nature, improves lumbo-pelvic stability (think core), and shoulder and scapular controlled mobility.
Coaching Tips:
- Lie on the floor. Your head, torso, and hips should be in a stacked/level position.
- Hold a weight in one hand, and get your arm into a fly position. In the starting position, the weight should be in line with your armpit.
- Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.
- Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form.
- While maintaining the hollow body position, perform a fly with one arm.
- The further away from the midline of your body the weight travels, the more challenging the exercise will be.
- Gain a moment of control, and return your arm and the weight to the top/starting position (middle of your chest).
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- For the duration of the exercise, keep your core muscles braced (360 degree brace).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps per side
#5) Side Plank With Banded Isometric Anti-Rotational Row
This side plank variation is extremely anti-rotational in nature, and is deceptively challenging!
Coaching Tips:
- Attach a band around a secure surface.
- Get into a side plank position from your forearm and feet. Your shoulder should be above your elbow.
- Perform a single arm banded row. When you are in the “row” position hold for the target amount of time. Not rotating will be very challenging!
- For the duration of the exercise, push away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- On this same side, imagine you are trying to slide your forearm down towards your feet (without actually doing so). This will help you generate even more tension.
- For the duration of the exercise, your body should remain in a straight line from your head to feet.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and flex your glutes.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of a 10-20 second hold per side.
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