Plank Reaches
High plank with alternating arm reach forward — anti-rotation work disguised as a plank.
Level: Foundation
Primary: Abs
Movement: Isolation
Tags: Anti-Rotation Core Stability
Type: ISO
Equipment: Body Weight
Sports: Gymnastics MMA Swimming
Target muscles
The obliques fire to resist trunk rotation each time an arm lifts. The shoulders and chest stabilize. The hip muscles keep the pelvis level. The deep core works continuously.
How to perform
Setup
Hold a high plank position. Trunk braced hard.
Execution
Reach one arm forward without rotating the hips. Replace the hand. Reach with the other arm. Continuous alternating. The hips stay square throughout.
Common mistakes
- Hips rotating.
- Sagging hips.
- Rushing the reaches.
- Not extending the arm fully.
- Holding the breath.
Progressions and regressions
Regress to standard plank holds. To progress, work for time, narrow the foot stance.
Programming notes
Anti-rotation trunk work. 3 sets of 8-12 per side, twice a week.
