Side Plank Reach

Add rotation to stability — challenge anti-rotation strength while building dynamic oblique control and shoulder stability

⚡ Quick Reference

Aspect	Details
Pattern	Core (Anti-Rotation + Lateral Stability)
Primary Muscles	Obliques, Core
Secondary Muscles	Shoulders, Glutes
Equipment	None (bodyweight)
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Base position: Side plank on forearm, elbow under shoulder
Hips: Lifted, body in straight line from head to feet
Feet: Stacked (harder) or staggered (easier)
Bottom shoulder: Engaged, not collapsed
Top arm: Extended toward ceiling
Core: Braced, hips forward (don't let them rotate back)

Foot Position Options

Position	Difficulty	When to Use
Stacked	Harder	Standard position
Staggered	Moderate	Building toward stacked
Bottom knee down	Easier	Regression

Setup Cue

"Body straight as a board, top arm reaching toward ceiling — don't let hips rotate back or sag"

🔄 Execution

The Movement

🔝 Starting Position
⬆️ Reach Up
🔄 Thread Through
↩️ Return

What's happening: Stable side plank with top arm extended

Side plank on forearm, body straight
Hips lifted, no sagging
Top arm extended straight toward ceiling
Eyes looking forward or at hand

Feel: Obliques and shoulder engaged to maintain position

Key Cues

Primary Cues

"Hips stay up" — don't let them sag or dip
"Rotate through your spine, not your hips" — thoracic rotation
"Follow your hand with your eyes" — helps rotation
"Bottom shoulder stays engaged" — push floor away

Tempo Guide

Goal	Tempo	Example
Strength	2-1-2-0	2s thread, 1s pause, 2s return
Control	3-1-3-0	3s thread, 1s pause, 3s return
Endurance	1-0-1-0	Controlled but rhythmic

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Obliques	Controls rotation, prevents collapse	`████████░░` 80%
Quadratus Lumborum	Lateral stability, prevents hip drop	`███████░░░` 75%

Secondary Muscles

Muscle	Action	Activation
Shoulder Stabilizers	Supports weight on bottom arm	`███████░░░` 70%
Glute Medius	Hip stability, keeps hips stacked	`██████░░░░` 60%

Stabilizers

Muscle	Role
Transverse Abdominis	Deep core stability
Serratus Anterior	Scapular control on bottom arm

Unique Benefit

Side plank reach trains anti-rotation in a lateral position — your obliques must resist the rotational pull as you thread your arm, building functional core strength for sports and daily activities.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Hips drop toward floor	Less oblique work, poor alignment	Engage glutes, brace core harder
Hips rotating back	Hips roll backward	Easier but defeats purpose	Keep hips forward, chest open
Rotating from hips	Whole body twists	Misses anti-rotation challenge	Rotate through spine only, hips stay put
Collapsed shoulder	Bottom shoulder sinks	Shoulder strain, instability	Push floor away, engage shoulder
Rushing reps	Fast, uncontrolled movement	Less muscle engagement	Slow down, control both directions

Most Common Error

Hips sagging or rotating — this turns the exercise into a rest position. Your hips must stay lifted and forward throughout. If they drop or rotate back, reduce reps or regress to static side plank.

Self-Check Checklist

Hips lifted, body in straight line
Hips stay stacked (don't rotate back)
Rotation comes from spine, not hips
Bottom shoulder pushing floor away
Controlled tempo, no rushing

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Static Side Plank	No reach, just hold	Build base stability first
Knee Down Side Plank Reach	Bottom knee on ground	Can't maintain full plank yet
Staggered Feet	Front foot forward	Slightly easier balance

Variation	How	Emphasis
Feet Stacked	Standard position	Full challenge
Forearm Base	Bottom arm on forearm	Standard difficulty

Variation	How	When to Use
Side Plank Reach on Hand	Bottom arm straight	More shoulder challenge
Elevated Feet	Feet on bench	Increased core demand
Weighted Reach	Hold light dumbbell in top hand	Add load
Side Plank Thread-Needle	Deeper rotation under body	Maximum rotation challenge

By Target

Target	Variation	Change
Obliques	Deeper rotation	Thread further under body
Shoulders	Hand position	Straight arm support
Anti-Rotation	Pause at thread	Hold rotated position
Glutes	Add leg lift	Lift top leg during reach

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per side)	Rest	Notes
Strength	3-4	6-10	60-90s	Slow, controlled tempo
Hypertrophy	3-4	8-12	45-60s	Moderate tempo
Endurance	2-3	12-20	30-45s	Continuous reps

Workout Placement

Program Type	Placement	Rationale
Core day	Primary	Main oblique/anti-rotation work
Full body	Finisher	Core finisher after compounds
Upper body	Accessory	Shoulder and core stability
Warm-up	Activation	6-8 light reps for core prep

Progression Scheme

How to Progress

Master 3x12 per side with perfect form before progressing. Next steps: add pause at thread, use hand instead of forearm, elevate feet, or add light weight.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Side Plank (static)	Build base lateral stability
Side Plank Knee Down	Can't maintain full plank yet
Side Lying Hip Abduction	Isolate glute medius first

Progressions (Harder)

Exercise	When Ready
Side Plank Thread-Needle	Want deeper rotation
Weighted Side Plank Reach	Standard is too easy
Side Plank Rotation	Want full 180° rotation
Copenhagen Plank	Elite adductor challenge

Alternatives

Alternative	When to Use
Side Plank	Static hold, less dynamic
Side Plank Hip Dip	Different movement pattern
Pallof Press	Standing anti-rotation
Russian Twist	More dynamic rotation

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder instability	Weight on arm	Regress to knee-down version
Wrist pain	Weight on forearm	Use thick mat or pad
Low back pain	Lateral loading	Reduce range of rotation

Stop Immediately If

Sharp pain in shoulder, wrist, or low back
Cannot maintain plank position
Dizziness or inability to balance

Proper Form Checklist

Start with static side plank mastery
Hips stay lifted entire time
Rotate through spine, not hips
Stop when form breaks down

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Lateral stability, thoracic rotation	Moderate	🟡 Moderate
Shoulder	Stabilization (bottom arm), rotation (top arm)	Moderate	🟡 Moderate
Hip	Lateral stability, hip abduction	Minimal	🟢 Low

Shoulder Health

The bottom shoulder must actively push the floor away. Don't collapse into it — this builds shoulder stability and protects the joint.

❓ Common Questions

Should I do this on my hand or forearm?

Start on forearm. Once you can do 3x12 per side with perfect form, progress to hand position for increased difficulty.

How far should I thread my arm under?

As far as you can while maintaining stable hips and a lifted plank. Some people can thread all the way through, others only partially. Range matters less than control.

I feel this more in my shoulder than obliques. Is that wrong?

Some shoulder work is normal, but you should feel obliques working to control rotation. If shoulders dominate, you might be collapsing into the bottom shoulder — focus on pushing floor away.

Should I feel this in my hip?

Yes, glute medius (side of hip) should work to keep hips lifted and stable. That's normal and desired.

Can I do this exercise every day?

Yes, if you keep volume moderate (2-3 sets per side). It's a great daily core exercise for oblique and anti-rotation strength.

📚 Sources

Biomechanics & Core Stability:

McGill, S. (2015). Low Back Disorders — Tier A
ExRx.net — Tier C

Programming:

NSCA Essentials — Tier A
Functional Training — Tier B

For Mo

When to recommend this exercise:

User has mastered static side planks
User wants dynamic oblique and anti-rotation work
User is building rotational core strength for sports
User wants to progress beyond basic side planks

Who should NOT do this exercise:

Acute shoulder injury → Wait for recovery
Cannot hold side plank for 30s → Build static strength first
Severe wrist pain → Modify with thicker padding

Key coaching cues to emphasize:

"Hips stay up and forward — don't let them sag or rotate"
"Rotate through your spine, not your hips"
"Bottom shoulder pushes floor away"

Common issues to watch for in user feedback:

"My hips keep dropping" → Reduce reps, strengthen with static holds first
"I feel it all in my shoulder" → Cue to engage obliques more, check shoulder position
"I can't balance" → Try staggered feet or knee-down version
"My wrist hurts" → Add padding or regress to knee-down

Programming guidance:

Start: 3x8 per side on forearm, stacked feet
Progress when: Can do 3x12 per side with perfect form
Frequency: 2-3x per week as part of core work
Placement: After compound lifts, as core accessory or finisher

Progression options:

Increase reps (8 → 12 → 15)
Add pause at thread (2-3 seconds)
Progress to hand position
Add light weight (2-5 lbs)
Elevate feet

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Foot Position Options​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Proper Form Checklist​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​