Exercises that train the Obliques
39 movements in our catalog load the Obliques, ranked by how much of one session's target each one covers on its own. A single exercise at 100% finishes that muscle for the day.
The fastest way to train the Obliques is Dumbbell Russian Twist, which covers 90% of a session on its own.
The obliques rotate the torso and resist it twisting under load. That second job is the one that matters most in training, and it is why twisting and anti-rotation movements score higher on this page than any straight-ahead crunch.
Equipment that can take Obliques all the way to a session target on its own: Bodyweight, Dumbbells, Kettlebells.
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
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Dumbbell Russian Twist
90%
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Cable Woodchop
90%
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Kettlebell Russian Twist
90%
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Russian Twist
85%
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TRX Side Plank
85%
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Dumbbell Side Bend
85%
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Dumbbell Windmill
85%
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Lying Windshield Wipers
80%
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Kettlebell Windmill
80%
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Side Plank
80%
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Cable Pallof Press
80%
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Turkish Get-Up
70%
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Bicycle Crunches
60%
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Hanging Leg Raises
40%
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Ab Wheel Rollout
40%
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Toes to Bar
40%
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Hanging Knee Raises
35%
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TRX Plank
35%
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Cable Crunch
30%
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Plank
30%
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Side-Lying Hip Abduction
25%
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Sit-Ups
25%
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Reverse Crunches
25%
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One-Arm Kettlebell Press
20%
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One-Arm Machine Press
20%
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Machine Crunch
20%
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Decline Crunch
20%
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Dumbbell Front Squat
15%
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Front Squat
15%
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Landmine Press
15%
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Farmer's Carry
15%
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Kettlebell Farmer's Walk
15%
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Crunches
15%
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Lying Leg Raises
15%
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Barbell Squat
10%
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Conventional Deadlift
10%
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Dumbbell Row
10%
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Overhead Barbell Press
10%
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Barbell Reverse Lunge
10%
Know what your whole week misses, not just one exercise
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