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Plank Reach

Anti-rotation core stability — challenges rotational control by reaching one arm forward while maintaining plank position

⚡ Quick Reference​

AspectDetails
PatternAnti-Rotation Core
Primary MusclesCore, Abs
Secondary MusclesObliques, Shoulders
EquipmentNone (bodyweight)
Difficulty⭐⭐ Intermediate
Priority🟡 Supplementary

Movement Summary​

🎯 Setup​

Starting Position​

  1. Position: Start in high plank position (top of push-up)
  2. Hands: Directly under shoulders, fingers spread
  3. Body line: Straight from head to heels
  4. Core: Braced tight, no sagging or piking
  5. Feet: Hip-width apart for stability
  6. Head: Neutral, looking at floor slightly ahead
Setup Cue

"Perfect plank position before you reach — body rigid as a board"

🔄 Execution​

The Movement​

What's happening: Stable high plank, ready to reach

  1. High plank with hands under shoulders
  2. Body in straight line
  3. Core fully braced
  4. Weight balanced on both hands

Feel: Whole body engaged, core tight

Key Cues​

Primary Cues
  • "Hips stay square" — resist all rotation
  • "Reach long, not high" — arm at shoulder height
  • "Core stays braced" — tight throughout
  • "Minimize weight shift" — challenge stability

Tempo Guide​

GoalReachHoldReturnRest Between Sides
Strength2s3-5s2s1s
Hypertrophy1s2-3s1s0s
Endurance1s1-2s1s0s

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Rectus AbdominisAnti-extension — prevents back arching████████░░ 80%
ObliquesAnti-rotation — prevents hip rotation█████████░ 85%

Secondary Muscles​

MuscleActionActivation
Anterior DeltoidHolds arm in reach position██████░░░░ 60%
Transverse AbdominisDeep core bracing████████░░ 75%

Stabilizers​

MuscleRole
GlutesPrevents hip sag and rotation
Serratus AnteriorStabilizes shoulder blade on supporting arm
Hip FlexorsMaintains plank position
Unique Benefit

Asymmetric loading forces obliques to work maximally to prevent rotation — building real-world anti-rotation strength.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Hips rotatingTorso twists when reachingDefeats anti-rotation purposeBrace obliques, keep hips square
Hips saggingLower back archesLow back strainSqueeze glutes, brace core harder
Reaching too highArm goes above shoulderShoulder strain, less stability challengeReach forward at shoulder height
Weight shift too muchBody leans to supporting sideMakes it easier, less challengeMinimize shift, stay centered
Rushing repsQuick in and outLess time under tensionControlled tempo with holds
Most Common Error

Hips rotating — this completely defeats the anti-rotation training. Film yourself or use a mirror to check that hips stay square.

Self-Check Checklist​

  • Hips remain completely square to floor
  • Body stays in straight line (no sag or pike)
  • Arm reaches forward, not upward
  • Minimal weight shift to supporting side
  • Controlled tempo throughout

🔀 Variations​

By Difficulty​

VariationHowWhen to Use
Quadruped ReachFrom hands and kneesBuilding toward plank
Bird DogOpposite arm and legLearning coordination
Feet WideWider stanceNeed more stability base

By Equipment​

EquipmentVariationBenefit
BodyweightStandard reachPure stability work
Light DumbbellHold weight while reachingAdded shoulder work
Slider/TowelSlide hand forwardIncreased ROM

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps (per side)RestNotes
Strength3-48-1260sFocus on holds, add weight if needed
Hypertrophy3-412-1545sControlled tempo
Endurance2-315-2030sMinimal rest between sides

Workout Placement​

Program TypePlacementRationale
Core workoutPrimary movementMain anti-rotation exercise
Full bodyCore finisherAfter main lifts
Upper bodySupplementaryCore stability work
Warm-upActivationLight sets to prepare core

Progression Scheme​

How to Progress

When you can do 3 sets of 12-15 per side with zero hip rotation, progress by: narrowing stance, adding holds, adding weight, or trying plank row.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
Quadruped ReachCan't hold plank position yet
Bird DogLearning anti-rotation pattern
Plank with Feet WideNeed more stability base

Progressions (Harder)​

ExerciseWhen Ready
Plank RowCan control plank reach perfectly
Single-Arm PlankWant maximum stability challenge
Copenhagen PlankElite core stability

Similar Anti-Rotation Exercises​

AlternativeWhen to Use
Pallof PressWant rotational resistance with band/cable
Dead BugPrefer supine position
Plank Shoulder TapSimilar but tapping motion

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back painSagging can aggravateRegress to bird dog or quadruped
Shoulder instabilitySupporting arm under loadStart with feet wide, progress slowly
Wrist painWeight on one wristUse push-up handles or fists
Stop Immediately If
  • Sharp pain in lower back or shoulders
  • Inability to prevent hip rotation
  • Wrist or elbow pain

Safety Tips​

  • Master standard plank before progressing to plank reach
  • Keep feet wide initially for more stability
  • Focus on quality over quantity — stop when form breaks
  • Don't reach higher than shoulder height

🦴 Joints Involved​

JointActionROM RequiredStress Level
Core/SpineAnti-rotation stabilizationIsometric hold🟡 Moderate
ShoulderFlexion (reaching arm), stabilization (supporting arm)Moderate🟡 Moderate
HipAnti-rotation stabilizationIsometric hold🟢 Low
Joint-Friendly Approach

This is a low-impact core exercise that builds stability without spinal flexion/extension — safer than many core exercises.

❓ Common Questions​

My hips keep rotating. How do I fix this?

Widen your feet stance for more stability, slow down the reach, and focus on bracing your obliques. You can also regress to bird dog to learn the anti-rotation pattern first.

How is this different from plank shoulder tap?

Plank reach extends the arm forward (more anti-rotation challenge), while shoulder tap brings hand to opposite shoulder (more stability challenge from lifting hand). Both are valuable.

Should I feel this in my shoulders?

You'll feel some shoulder work in the reaching arm, but the primary focus should be core anti-rotation. If shoulders are burning more than core, check your form.

How long should I hold the reach?

Start with 2-3 seconds, progress to 3-5 seconds as you get stronger. The hold is where the anti-rotation challenge happens.

📚 Sources​

Biomechanics & Programming:

  • McGill, S. (2016). Low Back Disorders — Tier A
  • ExRx.net — Tier C

Core Training:

  • NSCA Essentials — Tier A
  • Functional Training Institute — Tier B
For Mo

When to recommend this exercise:

  • User needs anti-rotation core work
  • User wants bodyweight core exercises
  • User is working on core stability for athletics
  • User has mastered standard planks

Who should NOT do this exercise:

  • Acute low back injury → Wait for recovery
  • Acute shoulder injury → Wait for recovery
  • Cannot maintain standard plank for 30+ seconds → Regress first

Key coaching cues to emphasize:

  1. "Hips stay completely square — no rotation"
  2. "Reach forward, not up"
  3. "Core stays braced the entire time"

Common issues to watch for in user feedback:

  • "My hips rotate" → Widen stance, slow down, or regress to bird dog
  • "I feel it in my shoulders more than core" → Check form, may be reaching too high
  • "My wrists hurt" → Try push-up handles or narrower stance

Programming guidance:

  • For beginners: 3x8-10 per side, 2-3x/week
  • For intermediates: Part of core training, 3x12-15 per side
  • Progress when: Can do 3x12 per side with zero hip rotation

Last updated: December 2024