External Oblique

The external oblique is a key muscle in the abdominal wall that plays a crucial role in trunk rotation, lateral flexion, and core stabilization. For athletes, it’s especially important because it contributes to powerful movements like throwing, swinging, sprinting, and changing direction.

A strong and well-functioning external oblique helps transfer force between the upper and lower body, improves balance and posture, and reduces the risk of injuries to the lower back and spine.

Strengthening this muscle is essential for enhancing athletic performance and maintaining overall core integrity.

External Oblique
External Oblique

External Oblique

Anatomy

Origin:

  • External surfaces of 5th-12th ribs

Insertion:

  • Linea alba
  • Pubic tubercle
  • Anterior half of iliac crest

Actions:

  • Compresses and supports abdominal viscera, flexes and rotates trunk

Clinical Relevance

When there is bilateral weakness of the external oblique muscles, the ability to flex the trunk forward becomes significantly reduced. As a result, individuals may compensate by shifting their posture, which often leads to an observable anterior pelvic tilt when standing.

This altered alignment can increase strain on the lower back and negatively affect overall posture and movement efficiency.

~ Evidence-Based Exercises ~

According to an EMG study, the exercises that demonstrated significant muscle contractions of External Oblique are;

    • Bulgarian Squat
    • Front Plank on Swiss Ball
    • Stir-the-Pot

Bulgarian Squat

Bulgarian Squat

Front Squat on Swiss Ball

Front Plank on Swiss Ball

Stir-the-Pot

Stir the Pot

< Reference >

  • Keith L. Moore, Anne M. R. Agur, Arthur F. Dalley. Moore Clinically Oriented Anatomy 7th Edition, Lippincott Williams & Wilkins, 2013
  • Oliva-Lozano JM, Muyor JM. Core Muscle Activity During Physical Fitness Exercises: A Systematic Review. Int J Environ Res Public Health. 2020;17(12):E4306. doi:3390/ijerph17124306
  • Andersen V., Fimland M.S., Brennset Ø., Haslestad L.R., Lundteigen M.S., Skalleberg K., Saeterbakken A.H. Muscle activation and strength in squat and bulgarian squat on stable and unstable surface.  J. Sports Med. 2014;35:1196–1202.
  • Youdas J.W., Coleman K.C., Holstad E.E., Long S.D., Veldkamp N.L., Hollman J.H. Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball.  Theory Pract. 2018;34:212–222.