Side Plank Reach Through exercise
A side plank with dynamic trunk rotation for core and shoulder strength.
Updated By PumpPal
How to perform Side Plank Reach Through
- Start in a side plank, top arm extended up.
- Reach top arm under and across your body.
- Rotate your torso as you reach through.
- Return to starting position.
- Repeat for desired reps, then switch sides.
What is Side Plank Reach Through?
The side plank reach-through combines a side plank with controlled upper-body rotation. From a stable side-support position, the top arm reaches under the torso and then opens back toward the ceiling while the hips stay lifted.
What muscles does Side Plank Reach Through work?
The obliques and deep abdominal muscles control the rotation and resist the hips dropping. The supporting shoulder, serratus anterior, glute medius, adductors, upper back, and forearm also work to keep the body supported and aligned.
Side Plank Reach Through form cues and common mistakes
- Stack the supporting elbow under the shoulder, press the forearm into the floor, and create space between the shoulder and ear.
- Lift the hips into a straight line before moving the top arm; use a bent-knee side plank if you cannot hold that base position.
- Reach under by rotating through the upper torso rather than dropping the hips or twisting only the arm.
- Open back toward the ceiling under control and follow the hand with the eyes only if that feels comfortable for the neck.
- Use a smaller rotation or stop the set when the supporting shoulder collapses, the hips sag, or balance replaces controlled movement.
How to add Side Plank Reach Through to a workout
Use side plank reach-throughs as a core accessory or controlled warm-up movement. Begin with 2 to 4 sets of 6 to 12 repetitions per side. Move slowly enough to reestablish a stable side plank between reps, and progress range before adding external load.
Frequently asked questions
What muscles do side plank reach-throughs work?
They emphasize the obliques and deep abdominal muscles while the supporting shoulder, serratus anterior, glute medius, adductors, upper back, and forearm stabilize the side-plank position.
How do I make side plank reach-throughs easier?
Place the lower knee on the floor, shorten the reach, or practice a static side plank first. Keep the supporting elbow under the shoulder and use only the range you can control without dropping the hips.
How many side plank reach-throughs should I do?
Start with 2 to 4 sets of 6 to 12 slow repetitions per side. Stop when the hips no longer stay lifted or you cannot return to a stable side plank after each rotation.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.