Muscles / Core
External oblique
- Core
- Abdomen
- Superficial layer
Also called external abdominal oblique, EO.
Anatomy
- Origin
- External surfaces of ribs 5-12
- Insertion
- Linea alba, pubic tubercle and anterior half of the iliac crest
- Nerve
- Thoraco-abdominal nerves (T7-T11) and subcostal nerve (T12) (T7-T12)
Actions
- Compresses the abdomen
- Flexes the trunk
- Unilaterally rotates the trunk to the opposite side and laterally flexes it
Exercises that train it most
Side bridge (side plank)
Side-lying thoracic rotation (open book)
Standing side bend with a dumbbell
Lower trunk rotation
Kneeling Pallof press
Half-kneeling chop and lift
Bear hover
Also trained by
Supine leg slides / dead bug
McGill curl-up
Bent-knee hip raise (reverse curl)
Front plank (elbow-toe)
Side plank with hip abduction
Copenhagen adduction
Kettlebell suitcase carry
Thread the needle
Notes
- Side bridge produced EMG levels suitable for strengthening the external oblique.
References (5)
- Ekstrom RA, Donatelli RA, Carp KC. J Orthop Sports Phys Ther. 2007;37(12):754-762. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises
- Standring S, ed. Elsevier. Gray's Anatomy: The Anatomical Basis of Clinical Practice. 42nd ed.
- Dalley AF, Agur AMR. Wolters Kluwer. Moore's Clinically Oriented Anatomy. 9th ed.
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
- Betts JG, Young KA, Wise JA, et al. OpenStax (free, openly licensed textbook). Anatomy and Physiology 2e