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Side Plank with Reach

Side Plank with Reach

CoreBodyweightBeginner–intermediate
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
ObliquesHip abductorsSide delts

Primary muscle

Obliques

Secondary

Side glutes, shoulder

How to do it

Lie on your side, elbow under the shoulder. Lift the hips — a straight line from head to heels. Reach the top arm to the ceiling, hold, then lower slowly. Both sides.

Common mistake

Hips sagging; elbow far from the shoulder; holding the breath.

Alternative

Side plank on knees (easier) · plank
PlankRussian TwistDead BugPallof Press

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