Plank with Reach
The plank with reach is a bodyweight exercise that adds dynamic challenge to the standard plank by requiring alternating arm extensions. This movement demands strong anti-rotation core stability and shoulder control.
How to do it
- Begin in a high plank position with hands under your shoulders and body forming a straight line.
- Brace your core and slowly lift one arm off the ground, extending it directly in front of you.
- Hold briefly while maintaining a stable plank position with minimal hip rotation.
- Return your hand to the floor and repeat on the other arm.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your hips completely square to the floor.
- Spread your fingers wide and press the floor away.
- Brace your stomach as if expecting a gentle tap.
- Reach forward smoothly without rushing.
Breathing: Inhale to prepare, and exhale steadily as you reach your arm forward.
Common mistakes
- Rotating the hips as you reach, which reduces core engagement and puts pressure on your lower back.
- Sinking your lower back toward the floor, which strains the spine instead of working the abs.
- Moving too quickly, which relies on momentum rather than core stability.
Muscles worked
Primary: abs. Secondary: shoulders, obliques, lower back.
Suggested sets & reps
Get fitter
3 sets × 30–45 seconds of continuous alternating reaches, rest 60 s
Lose weight
3 sets × 10–12 alternating reaches, rest 45 s
Build muscle
3 sets × 8–10 controlled reaches per side, rest 60 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel wrist discomfort, ease off or check with a professional.
- If you have lower back sensitivity, ease off or choose a gentler option.
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 lower back starts to ache?
Lower back pain usually means your hips are sagging or your core has relaxed. Drop to your knees or try an elevated plank to build more strength first.
How can I stop my hips from rocking side to side?
Widen your feet slightly to create a more stable base of support, and squeeze your glutes.
Can I do this exercise every day?
You can, but 2 to 3 times per week is plenty for most beginners to allow for adequate recovery.