Obliques
The muscles on the sides of the trunk that rotate and side-bend the torso and help brace the core.
Overview
The obliques sit on the sides of the trunk, running diagonally between the ribs and the pelvis. There are two layers on each side — the external and internal obliques — angled in different directions.
They rotate the trunk, bend it sideways and, working with the other abdominal muscles, help brace the midsection. That makes them central to any twisting or throwing action.
Good to know
- Power rotational actions like throwing, swinging and twisting
- Work with the abs and lower back to stabilise the trunk
- Heavily used in racquet, bat and throwing sports
Where it’s used
Sports this relates to:
Tennis
A singles or doubles racquet sport that blends agility, strategy and stamina on court.
Golf
A precision target sport played across an outdoor course, blending skill, strategy and a long walk in the open air.
Baseball
A bat-and-ball team sport where two sides alternate between batting and fielding to score runs.
Boxing
A striking combat sport built on footwork, timing and conditioning, practised from fitness drills to controlled sparring.
Exercises that work the obliques
Farmer’s carry
A loaded carry where you walk while holding a heavy weight in each hand.
Plank
A core-holding exercise where you keep your body in a straight line supported on forearms and toes.
Side plank
A core hold on one forearm and the side of the foot that targets the muscles along your side.
Dead bug
A floor core exercise where you extend opposite arm and leg while keeping your back settled.
Sit-up
A classic core exercise where you lift your torso from the floor toward your knees and back down.
Russian twist
A rotational core exercise where you twist your torso from side to side while seated and leaning back.
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Movement patterns
- CarryHolding and transporting a load while keeping the trunk braced and stable — an anti-movement pattern that builds grip, core stability and full-body strength.
- RotationRotating the trunk to generate and transfer power through the body's kinetic chain, plus anti-rotation — resisting unwanted twist to keep the trunk stable.
- Change of DirectionA planned redirection of the body from one movement vector to another, requiring an athlete to decelerate existing momentum and reaccelerate along a new line between two known points.
- Crossover StepA lateral or diagonal travelling step in which one leg crosses over the other with accompanying hip and trunk rotation, trading a stable base for greater reach and speed.
- CutA sharp, frequently reactive plant-and-redirect performed in a single decisive foot contact to evade an opponent or abruptly alter a line of travel.
Skills
Sports science
- Motor controlHow the brain and nervous system organise the muscles to produce coordinated, controlled movement.
- Reaction timeThe short delay between a signal and the start of the movement made in response to it.
- Range of motionHow far a joint can travel through its movement — the arc available at a joint, and the foundation of flexibility and mobility.
- ProprioceptionThe body’s internal sense of where its parts are and how they are moving — the awareness behind balance and coordinated movement.
Positions
- Outside hitterThe outside hitter attacks from the left side of the net and is often a volleyball team’s main scoring option.
- OppositeThe opposite is a volleyball attacker who plays on the right side of the net, opposite the setter in the rotation, and is often a key scorer.
- Full-backA full-back is a defender who plays on the left or right side of the defence, defending the flank while also supporting attacks down the wing.
Training methods
- PlyometricsPlyometrics are jumping and bounding drills that train muscles to produce force quickly, developing power and springiness through explosive movement.
- Cross-TrainingCross-training mixes different activities into your routine so you build all-round fitness and give repeatedly-used muscles a change of stimulus.
- Strength TrainingStrength training uses resistance — bodyweight, bands or weights — to challenge your muscles so they gradually adapt and get stronger over time.
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How this page is maintained
- Content type
- Muscle group
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-07-06
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