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Side and Front In-Out

Step by step instructions, muscle activation and variants for the Side and Front In-Out.

EasyAbsObliques

About this exercise

A bodyweight core exercise that combines a side-lying and front-facing in-out leg movement to target the obliques and abdominals from multiple angles. Moving through both side and frontal planes in a single set challenges the core with varied stimuli and improves overall stability.

How to Perform

  • Start lying on your side on a mat with legs extended, supporting yourself on your forearm
  • Perform an in-out leg movement by bringing your knees in toward your chest and extending them back out
  • After the designated reps, transition to a front-facing position (on your back or seated)
  • Perform in-out leg raises by drawing both knees toward your chest and extending them outward
  • Keep your core braced throughout and avoid letting your lower back arch excessively
  • Move between the side and front positions fluidly to complete the full set

Muscle Activation

Primary
AbsObliques
Secondary
Core

About the Side and Front In-Out

The Side and Front In-Out is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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