Standing Obliques Rotation

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees to stabilize your lower body.
2. Extend your arms straight out in front of you at shoulder height, clasping your hands together, or place your hands lightly behind your head with elbows wide.
3. Engage your core by pulling your navel toward your spine and maintain a tall, neutral posture with your chest up.

How to do it

1. Exhale as you slowly rotate your torso to one side as far as your range of motion allows while keeping your hips facing forward.
2. Inhale as you return to the center position with control, resisting the urge to use momentum.
3. Repeat the rotation to the opposite side, maintaining a steady tempo of 2 seconds for each phase of the movement.

Form checklist

• Keep your hips square and facing forward; do not let your pelvis rotate with your shoulders.
• Maintain a tall spine throughout the movement; avoid leaning forward, backward, or to the side.
• Initiate the movement from your waist and obliques rather than just swinging your arms.
• Keep your shoulders relaxed and down, away from your ears.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are wringing out your midsection like a wet towel to maximize oblique contraction.
• Squeeze your glutes throughout the set to anchor your pelvis, which forces the obliques to do all the rotational work.

Make it harder

• Hold a light weight or a water bottle at chest level to increase the rotational inertia and resistance.
• Perform the exercise while standing on one leg to significantly increase the demand on your core stabilizers and balance.

Frequently asked

What muscles does the standing obliques rotation work?

The standing obliques rotation primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the standing obliques rotation?

The standing obliques rotation requires no equipment — just your body weight.

Is the standing obliques rotation good for beginners?

The standing obliques rotation is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals