Compound · Obliques
These 5 exercises are the compound (multi-joint) exercises for the obliques in the GymStreak library, beginner to intermediate level, using bodyweight. Good places to start: Forearm Side Plank Twists and Trunk Rotations. By level: 2 beginner and 3 intermediate.
Written by the GymStreak coaching teamUpdated
01
Compound obliques exercises move more than one joint, so they let you use heavier loads and train the obliques together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
02
Russian twists, woodchops and cable lifts train controlled rotation. Side bends and oblique crunches train side-bending. Side planks and their variations train the obliques to hold the trunk still. Move with control rather than speed, especially when rotating with a weight, and keep the movement coming from the torso rather than the arms.
03
Pair one rotation exercise with one side-plank variation. Standing cable and woodchop patterns carry over well to sports that involve throwing, swinging or turning. Beginners can start with side planks and slow bodyweight twists before adding a cable, plate or ball.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the obliques, also working the abs, lats and shoulders.
Beginner compound bodyweight exercise for the obliques, also working the abs, chest and hamstrings.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the hamstrings, obliques and quadriceps, also working the glutes, abs and adductors.
Free GymStreak calculators that go with obliques training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
