Abs

Side Plank with Reach

The Side Plank with Reach is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: obliques 44%, gluteus medius 14% and upper abs 12%.

Level: IntermediateEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

Set up in a side plank on the forearm with feet stacked and the top arm reaching to the ceiling.
Keep the hips high and the body in one line.
Rotate the chest toward the floor and thread the top arm under the body.
Rotate back open and reach the arm to the ceiling again.
Keep moving for 20 to 40 seconds with steady breathing, then switch sides.

Tips

Let the eyes follow the moving hand.
Keep the hips at the same height as the chest turns.

Common mistakes

Letting the hips drop during the reach under.
Rushing the rotation with a swing.
Sinking into the supporting shoulder.

Muscles worked by the Side Plank with Reach

Obliques Primary44%
Gluteus medius Secondary14%
Upper abs Secondary12%
Lower abs Secondary8%
Serratus anterior Minor6%
Spinal erectors (lower back) Stabilizer6%
Gluteus maximus Stabilizer6%
Quads (rectus femoris) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

On one side the obliques and quadratus lumborum hold the body up (McGill 2010). Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.