Exercise Library · Rectus abdominis, obliques
Best Core Exercises
The core (rectus abdominis, obliques) are the trunk muscles that transfer force and stabilize every heavy lift. Below are 5 exercises worth building a program around — 0 compound movements to load heavy, and 5 isolation movements to add volume without burning out.
Every core exercise, with sets and reps
| Exercise | Type | Equipment | Sets | Reps |
|---|---|---|---|---|
| Hanging Leg Raise | Isolation | Bodyweight | 3 | 10–15 |
| Cable Crunch | Isolation | Cable | 3 | 12–20 |
| Plank | Isolation | Bodyweight | 3 | 30–60s |
| Pallof Press | Isolation | Cable | 3 | 10–12 |
| Russian Twist | Isolation | Bodyweight | 3 | 15–20 |
How many core sets per week?
Aim for 6–12 hard sets per week, spread across two sessions rather than one. Training a muscle twice a week beats once for growth at matched volume, and splitting the work keeps set quality higher than grinding it all out in a single session. Heavy compounds already tax the trunk; treat direct work as a supplement.
Splits that train core
Full Body
2× per week · 3 days totalHit everything, every session.
Upper / Lower
2× per week · 4 days totalThe best all-around balance.
Push / Pull / Legs
1× per week · 6 days totalThe most popular split for a reason.
Bro Split
1× per week · 5 days totalOne muscle, all the volume.
Common questions
How often should I train core?
About twice a week. That frequency lets you accumulate 6–12 quality sets without any one session running so long that the last sets turn into junk volume.
Which core exercise should I start with?
Start with Hanging Leg Raise, and treat the rest as accessory volume once the main lifts of the day are done.
What rep range builds the most muscle?
Anywhere from 6 to 20 reps works as long as you finish sets close to failure — roughly 1–3 reps left in reserve. Keep heavier compounds at the low end of that range and isolation work at the high end, where the joints tolerate it better.