Obliques
Rotate and side-bend the trunk; wrap and cinch the waist.
How to build it: Cable woodchops, side planks, and slow Russian twists train rotation and a tight waist.
What it does for your sport
The same muscle earns its keep differently in every arena. Sports marked Priority depend on the obliques most.
Exercises that build it
Pulled straight from the 12-week program. Every lift comes with a form cue and a minimal-equipment swap.
Pallof Press
cableResist rotation, press straight out, slow.
Home swap: Band Pallof press
Cable Woodchop
cableRotate from the trunk, hips drive the turn.
Home swap: Band woodchop
Suitcase Carry
dumbbellStay tall and square, don’t lean.
Home swap: Single-arm farmer carry
Rotational Med-Ball Throw
bodyweightLoad the back hip, fire through the trunk.
Home swap: Band rotational chop
Weighted Plank
bodyweightRibs down, glutes tight, neutral neck.
Home swap: Bodyweight plank
See the obliques in 3D
Spin the model, isolate the obliques, and read exactly why it matters for your sport.