Exercise guide
Side Camel
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Side Camel is a dynamic core and mobility exercise that strengthens the obliques and shoulders while improving spinal rotation and chest flexibility. It challenges trunk stability and opens the anterior chain through a controlled, alternating rotational reach.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Equipment
Setup
- Kneel on a mat with your knees hip-width apart and your torso upright.
- Tuck your toes under to bring your heels closer to your hands (or keep feet flat for a greater challenge).
- Engage your glutes and core to stabilize your pelvis and protect your lower back.
How to do it
- Inhale as you reach your right hand back toward your right heel while simultaneously sweeping your left arm up and overhead.
- Exhale and rotate your torso slightly to look toward your right heel, pushing your hips forward to maintain alignment over your knees.
- Engage your obliques and abs to pull your torso back to the upright starting position with control.
- Repeat the movement on the left side, alternating sides with a smooth, rhythmic tempo.
Form checklist
- Keep your hips pushed forward; do not let them sink back toward your heels.
- Lead the movement with your chest rather than just bending at the lower back.
- Maintain a strong, active core to control the descent and the return to center.
- Keep your reaching arm active and extended to engage the deltoids and pectorals.
Pro tips
- Focus on the 'reach and lift' sensation in the ribs to maximize oblique engagement and chest opening.
- Squeeze your glutes throughout the entire set to provide a stable base and prevent excessive lumbar arching.
Make it harder
- Flatten your feet (toes un-tucked) to increase the distance to your heels, requiring greater range of motion and core control.
- Hold the peak contraction for 3 seconds on each side to increase time under tension for the obliques.
Frequently asked
- What muscles does the side camel work?
- The side camel primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae, rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the side camel?
- The side camel requires no equipment — just your body weight.
- Is the side camel good for beginners?
- The side camel is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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