Plank Reach
Plank Reach is a bodyweight strength exercise targeting the abs. The single-arm extension from the plank position challenges core anti-rotation stability and shoulder girdle control.
How to do it
- Begin in a full plank position with arms extended.
- While keeping your hips level, slowly extend one arm directly in front of you at shoulder height.
- Hold the reached position briefly, then return to the starting position.
- Repeat on the other side.
- Continue alternating arms for the desired number of repetitions.
Form cues
- Keep your hips square and stable.
- Engage your glutes and core.
- Reach your arm straight out without rushing.
- Breathe steadily throughout the movement.
Breathing: Inhale to prepare, and exhale steadily as you reach your arm forward.
Common mistakes
- Letting hips rotate side to side, which reduces core activation.
- Rushing the reach, which causes loss of balance.
- Sagging the lower back, which puts pressure on the spine.
Muscles worked
Primary: abs. Secondary: shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets × 10 alternating reaches, rest 60 s
Lose weight
3 sets × 10–14 alternating reaches, rest 45 s
Build muscle
3–4 sets × 8–12 alternating reaches, rest 60 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel wrist discomfort, ease off or perform the movement on an elevated surface.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my hips sway during the reach?
Widen your feet slightly to create a more stable base of support and focus on squeezing your glutes.
How often can I practice the Plank Reach?
2 to 3 times per week is plenty for recovery and core strengthening.
Should I hold the reach or move continuously?
Pause for a brief second at full extension to challenge stability before returning to the start.