What exercises target the Internal Obliques?

The best exercises that primarily target the Internal Obliques include Bus Driver, Cable Woodchop, Kettlebell Windmill, Russian Twist, Side Plank. In total, 10 exercises involve the Internal Obliques.

What muscle group does the Internal Obliques belong to?

The Internal Obliques is part of the Core muscle group, which is involved in spinal stability, anti-rotation, flexion, and bracing.

How do I target my Internal Obliques?

To target the Internal Obliques, focus on spinal stability, anti-rotation, flexion, and bracing. Top exercises include Bus Driver, Cable Woodchop, Kettlebell Windmill, Russian Twist, Side Plank.

Internal Obliques

Muscle group: Core

The internal obliques (Obliquus Internus Abdominis) are deep, diagonal-running abdominal muscles beneath the external obliques on each side of the torso. Unlike the external obliques, which rotate the trunk toward the opposite side, the internal obliques rotate the spine toward the same side — the left internal oblique turns the torso to the left. Together, the internal and external obliques work as a functional pair during all rotational and lateral flexion movements. The internal obliques also play a critical role in spinal stabilization as part of the deep core alongside the transverse abdominis, multifidus, and pelvic floor, creating intra-abdominal pressure that protects the lumbar spine under load. They activate strongly during anti-rotation exercises like the Pallof press, rotational movements like the cable woodchop and Russian twist, and any heavy compound lift that requires bracing. For athletes, strong internal obliques improve rotational power in throwing, swinging, and striking. Exercises like the cable woodchop, oblique crunch, side plank with rotation, and bus driver specifically target the internal obliques.