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Plank Reach Through
A dynamic bodyweight core exercise that enhances stability and coordination by reaching under the body from a plank position, targeting abs, obliques, and glutes for improved anti-rotation strength and balance.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
9/10External Obliques, Internal Obliques
Glutes
7/10Glute Max, Glute Medius
Shoulders
5/10Anterior Delts
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a high plank with hands under shoulders, body straight from head to heels, feet hip-width apart, core and glutes engaged.
- Shift weight to left hand.
- Lift right hand off floor.
- Reach right arm under body toward left side with slight torso twist.
- Keep hips square and stable.
- Return right hand to plank position.
- Alternate sides.
Coaching Tips
Form Cues
- Hips square to floor
- Core braced tight
- Shoulders over hands
- Gaze neutral down
- Move controlled slow
Breathing
Inhale as you reach under; exhale as you return to plank and brace core throughout.
Tempo
3-1-2
Range of Motion
Maintain full plank alignment from head to heels; reach arm under body as far as possible without hip rotation or sagging.
Safety
Safety Notes
- Avoid if acute lower back or shoulder pain
- Keep spine neutral; stop if form breaks
- Use mat for wrist comfort
Spotting
No spotting needed; self-monitor form with mirror if available.
Common Mistakes
- Hips sagging or rotating
- Arching lower back
- Jerky arm movements
- Wrist not under shoulder
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Wrist instability
Flexibility Needed
- Shoulder flexion for plank
- Hip mobility for stability
Build Up First
- Master basic plank hold
- Core bracing technique
Also known as
Reach Through Plank, Plank Under Reach, Alternating Plank Reach
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