VARIATIONS
Plank Reach
One arm lifts straight forward while hips remain locked in place.
This exercise challenges core stability and anti-rotation strength by forcing the abs to resist hip movement while reaching forward. It builds shoulder endurance and oblique control without any equipment.
HOW TO DO IT
- Start in a high plank position with hands under shoulders and body straight.
- Engage your core tightly to lock your hips in place.
- Slowly lift one arm straight forward until it aligns with your torso.
- Hold the extended position briefly without letting your hips rotate.
- Return the hand to the floor and repeat with the opposite arm.
COMMON MISTAKES
- Rotating the hips toward the lifted arm.
- Sagging the lower back when extending the reach.
- Rushing the movement instead of controlling the tempo.
- Shrugging the supporting shoulder up toward the ear.
TIPS
- Imagine balancing a glass of water on your lower back.
- Drive the supporting hand firmly into the floor to prevent collapse.
- Keep your gaze fixed on the ground between your hands.
DETAILS
- Muscles
- Abdominals
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Plank
- Combined with
- Reach
- Arms
- Alternating
- Body position
- Plank / front support
SIMILAR EXERCISES
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