Muscles/Abdomen

Abdomen

external oblique

ek-STER-nal oh-BLEEK

External obliques form the outer 'V' of your abs on each side, rotating and side-bending the torso while compressing the abdomen. They're powerhouse muscles for rotational power in sports like golf, boxing, and throws. Train them for a defined waist and core stability.

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Common Pain & Injury

Side abdominal pain from twisting or coughing, feeling like a stitch. Strains common in contact sports. See doc for severe pain, swelling, or hernia symptoms.

Anatomy & Function

Origin

External surfaces of ribs 5-12 (lower chest ribs).

Insertion

Linea alba (abdominal midline), pubic tubercle (pubic bone), and iliac crest (top hip bone).

Actions

Trunk rotation (torso twist)
Lateral flexion (side bend)
Forced expiration (exhaling hard)

Innervation

Thoracoabdominal nerves (T7-T12).

Muscle Relationships

Antagonists

Internal obliqueTransversus abdominis

Synergists

Internal oblique (same side)Rectus abdominis

Trigger Points

Trigger points in the side abs refer pain to the lower back, groin, and front abdomen.

Stretches

1Side bend stretch

2Seated twist

3Windmill stretch

Common Conditions

External oblique strainSports hernia (athletic pubalgia)Abdominal wall hematoma

Anatomical Parts

Right external obliqueLeft external oblique

FAQ

External oblique pain?

From rotational overuse; feels like side stitch, treat with rest and heat.

What do external obliques do?

Rotate and side-bend torso, key for twisting power and core bracing.

Best external oblique exercises?

Russian twists, side planks, woodchoppers.

External oblique stretch?

Overhead side bend or seated spinal twist.

Also Works external oblique

10

Alternating Floor Press position 1

Alternating Floor Press position 2

Alternating Floor Press

beginner·kettlebells

Alternating Renegade Row position 1

Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells

Atlas Stones position 1

Atlas Stones position 2

Atlas Stones

Band Assisted Pull-Up position 1

Band Assisted Pull-Up position 2

Band Assisted Pull-Up

beginner·other

Body-Up position 1

Body-Up position 2

Body-Up

intermediate·Bodyweight

Bodyweight Flyes position 1

Bodyweight Flyes position 2

Bodyweight Flyes

intermediate·e-z curl bar

Carioca Quick Step position 1

Carioca Quick Step position 2

Carioca Quick Step

Catch and Overhead Throw position 1

Catch and Overhead Throw position 2

Catch and Overhead Throw

beginner·medicine ball

Chest Push from 3 point stance position 1

Chest Push from 3 point stance position 2

Chest Push from 3 point stance

beginner·medicine ball

Chest Push (multiple response) position 1

Chest Push (multiple response) position 2

Chest Push (multiple response)

beginner·medicine ball

Related Abdomen Muscles

The diaphragm is the dome-shaped breathing muscle separating chest from abdomen, contracting to inhale. Central tendon anchors it, essential for core bracing in lifts and endurance.

The psoas major is a deep hip flexor from spine to thigh, lifting knees in running/squats. Core to posture and power; tightness causes low back pain.

Abdomen Pain Guide

Common causes and relief

Activities & Sports

See which activities use external oblique