Strength
Plank Reach
A core stability staple that challenges your rotational control and shoulder endurance without any equipment.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a standard forearm plank position with your elbows directly under your shoulders and your feet hip-width apart.
Engage your core and squeeze your glutes to maintain a straight line from your head to your heels.
Shift your weight slightly onto your left forearm while keeping your hips perfectly level with the floor.
Slowly reach your right arm straight out in front of you until it is parallel to the ground.
Hold the reached position for one second before slowly returning your hand to the starting forearm plank.
Repeat the movement with your left arm and continue alternating sides for the duration of the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rotating the hips upward or side-to-side during the reach
- Allowing the lower back to arch or sag toward the floor
- Holding your breath instead of maintaining rhythmic nasal breathing
- Rushing the movement and using momentum rather than muscular control
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.