How can I stop my hips from rocking?

Widen your foot stance to create a broader base of support. Focus on driving your toes into the floor and squeezing your glutes to lock your pelvis in place.

What should I do if my shoulders feel unstable?

Ensure your elbows are stacked directly under your joints and actively push the floor away to engage your serratus anterior. If the pain persists, reduce the range of motion of the reach.

Is the plank reach better than a regular plank?

It is more challenging because it introduces an anti-rotational component. It forces your core to work harder to maintain balance while supported by only three points of contact.

Plank Reach Guide: Improve Core Stability and Strength

Master the Plank Reach with our expert guide. Learn the proper form to increase abdominal strength and shoulder stability using only your bodyweight.

How to Perform

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

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

Primary movers

Stabilizers

Shoulders
Glutes
Obliques

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Abs · Strength