Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Waist · Body Weight
Plank Reach Through
Plank Reach Through is an intermediate isolation strength exercise that works the abs (waist), with the shoulders and upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Shoulders · Deltoids
- Upper Back · Trapezius
How to do Plank Reach Through
- Begin in a side plank position on your right side with your right elbow supporting your body, your left arm raised vertically towards the ceiling, and your body forming a straight line from head to heels.
- Lower your left arm, reaching it under and across your torso while slightly lowering your hips.
- Return your left arm to the starting position, lifting your hips back to the straight line.
- Repeat for the desired number of repetitions, then switch to the left side and repeat the movement with your right arm.
Form tips
- Engage your core throughout the exercise to maintain stability and support your lower back.
- Ensure your supporting arm or elbow is directly under your shoulder to maintain proper alignment and reduce strain.
- Keep your hips stable and aligned with your body, avoiding excessive rotation.
- Focus on steady breathing, exhaling as you reach under your torso and inhaling as you return to the starting position.
Plank Reach Through alternatives
More abs exercises
Plank Reach Through FAQ
What muscles does Plank Reach Through work?
Plank Reach Through mainly works the abs in the waist (Rectus Abdominis and Obliques). The shoulders and upper back work as secondary muscles.
What equipment do you need for Plank Reach Through?
None. Plank Reach Through is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Plank Reach Through should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plank Reach Through good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Plank Reach Through burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Plank Reach Through?
Other exercises for the abs include Dumbbell Side Plank With Rear Fly, Dumbbell Plank Pullthrough, Ab Wheel Plank and Dumbbell Elbow Side Plank.
For developers
Use Plank Reach Through in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_2KM4MA" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_2KM4MA", "name": "Plank Reach Through", "model": "male", "counterpartId": "ex_E3H73A", "target": "Abs", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_2KM4MA/mp4-720.mp4?…", "poster": "https://…/ex_2KM4MA/poster.jpg?…" } }