How A Weight Bench Can Help Improve Your Core Strength

A weight bench can help you improve your core strength more than you would think it could. The weight bench is versatile. It can be used in many ways for a variety of muscle groups and that includes the core.

The core does not just refer to your abdominals. It is a collective term referring to your entire torso including your abdominals, oblique’s, lower back (erector spinae) and gluteal. These muscles work to stabilize and protect your spine during movement. There are muscles of the inner core and outer core.

The inner core is comprised of the diaphragm, pelvic floor, multifidi, deep cerviacal flexors and transverse Abdominis. The outer core is responsible for movement more so than the inner core. It is comprised of the Latissimus dorsi (lats), spinal erectors (erector spinae), gluteal complex, quadratus lumborum and hip flexors.

You can utilise the weight bench to improve the strength, size and endurance of these core-based muscles, and improve your core overall. Improving your core strength and stability will show results in many different sports and activities, as well as in everyday life.

There are many different types of weight benches that you can use to your benefit when training your core. This includes the standard flat weight bench, adjustable weight bench, 90-degree weight bench and the weight bench with leg rollers. All of these weight benches can be used in different ways to supplement your core training routine.

This article will run through how each type of weight bench can be used to improve your core strength.

Standard flat weight bench:​

The standard flat weight bench can be utilized for the following exercises and their respective core musculature:

1. Straight leg raises

This exercise works your lower abdominals comprised of the rectus Abdominis, internal abdominal obliques and the transverse Abdominis.

2. Gluteal bridges (Feet on bench)

This exercise works your rectus Abdominis, erector spinae, hamstrings, adductors and the all important and main muscle the gluteal.

3. Single leg step up


This exercise works your gluteus maximus and minimus and core stabilizers erector spinae rectus Abdominis and oblique’s.

4. Hip raises (Back on bench)


This exercise works your gluteus maximus and the abdominal muscles rectus Abdominis, oblique’s and erector spinae.

5. Superman kicks.

This exercise works your gluteal and erector spinae of the lower back.

6. Incline plank

This exercise works your rectus Abdominis, erector spinae, oblique’s and gluteal.

7. Incline side plank


This exercise works primarily your Oblique’s and rectus Abdominis.

8. Seated Russian twist with weight plate

This exercise works your rectus Abdominis and your external and internal obliques.

9. V-sit with knee tucks

This exercise works your rectus Abdominis and the oblique’s.

10. Elevated mountain climbers



This exercise works your transverse Abdominis, rectus Abdominis, oblique’s as well as your gluteus maximus, medius and minimus.

​Adjustable weight bench:

The adjustable weight bench can be utilized for the following exercises and their respective core musculature.

1. Decline abdominal crunches

This exercise primarily works your rectus Abdominis.

2. Decline oblique crunches

This exercise predominantly works your oblique’s as well as your rectus Abdominis.

90-degree weight bench:​

The 90-degree weight bench can be utilized for the following exercises and their respective core musculature.

1. Dumbbell side bends

This exercise works your external oblique’s.

2. 90-degree L sit hold

This exercise works your rectus Abdominis, erector spinae and hip flexors.

Weight bench with leg rollers:​

The weight bench with leg rollers can be utilized for the following exercises and their respective core musculature.

1. Crunches

This exercise works your rectus Abdominis, transverse Abdominis and oblique muscles.

2. Oblique crunches

This exercise works the oblique’s and hip flexors predominantly as well as your rectus Abdominis.

3. Back extension

This exercise works the erector spinae and the multifidis.

Try adding these exercises to the end of your usual workout or a selection of these exercises that work your entire core. By doing so, you will be able to improve the strength of your core musculature. To improve the strength of your core as much as possible via these exercises, try to do 3 – 5 sets of 8 – 10 repetitions of each exercise. Now your have an idea of what exercises can be done on what type of weight bench, put them together and try it for yourself and improve your core strength!