Side Plank with Reach
Primary
Core
Secondary
Obliques, Shoulders
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
Side Plank with Reach
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Side plank with reach (also called thread the needle) adds thoracic rotation to the side plank. You reach your top arm under your body and through to the other side, creating rotational movement while maintaining the side plank position. This builds both oblique strength and spinal mobility.
When to use it
Use for rotational core work for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
From a side plank with your top arm extended toward the ceiling, rotate your torso and reach that arm under your body as far as you can. Rotate back to reach toward the ceiling again. Keep your hips lifted throughout—they should not drop during the rotation.
What muscles does the Side Plank with Reach work?
Also targets: , Shoulders
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Step-by-step: Side Plank with Reach
- 1
Get into a side plank position.
- 2
Extend top arm toward ceiling.
- 3
Rotate and reach under your body.
- 4
Return to starting position.
- 5
Repeat for reps for optimal results.
- 6
Switch sides - this is a common issue that reduces exercise effectiveness.
What are the best tips for the Side Plank with Reach?
Adds rotation to side plank.
Reach as far as you can.
Keep hips lifted for optimal results.
Control the movement.
When to Use the Side Plank with Reach
Use side plank with reach when you want combined oblique work and thoracic mobility. They are excellent for improving rotation for golf, tennis, and other rotational sports. Include after static side planks when you want to add movement.
Mistakes to watch for on the Side Plank with Reach
Hips dropping which indicates weak core engagement.
Losing hip position during the Side Plank with Reach shifts the loading pattern away from your Obliques and can compress your lower back. Stay planted and let your Obliques do the work.
Not reaching far enough.
Rotational exercises like the Side Plank with Reach generate force through your midsection. This mistake leaks power and can strain your Obliques. Move deliberately and own every inch of the rotation.
Moving too fast and losing control of the movement.
Rushing through the Side Plank with Reach reduces the time your Obliques spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Side Plank with Reach?
Intermediate lifters looking to progress their training.
How to Program the Side Plank with Reach
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per side. Rest 45s.
What are good alternatives to the Side Plank with Reach?
Other Variations
- Side Plank with Weight
Frequently Asked Questions About the Side Plank with Reach
The Side Plank with Reach primarily targets the Obliques, making it an effective exercise for core development. Secondary muscles worked during the Side Plank with Reach include Core, Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Hips.
The Side Plank with Reach is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Side Plank with Reach, the recommended approach depends on your goals. 3 sets of 10-12 reps per side. Rest 45s. For strength, use 8-10 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 12-15 reps per side.
Yes, the Side Plank with Reach can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Side Plank with Reach include: Side Plank, Cable Woodchop. These exercises target similar muscle groups as the Side Plank with Reach and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Keep hips lifted.
- Control rotation.