Movement guide
Internal & external obliques
Control trunk rotation and side bending, and help resist those motions under load.
01
Pallof press
Anti-rotation · Cable
Also works
Transversus abdominis, rectus abdominis; glutes stabilize
How to perform +
Stand side-on to a cable with the handle at your chest. Press forward, pause, and return without turning.
Keep your hips and shoulders facing forward.
Example volume · 3 sets × 8–12 / side
02
Side plank
Isometric · Bodyweight
Also works
Quadratus lumborum, gluteus medius; shoulder stabilizers
How to perform +
Support yourself on one forearm and the side of your foot. Lift your hips to form a straight line. Use bent knees to reduce difficulty.
Stack the shoulder above the elbow and breathe steadily.
Example volume · 3 sets × 20–40 sec / side