Primary
Core
Secondary
Obliques, Shoulders
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
See how Side Plank with Reach could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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Get into a side plank position.
Extend top arm toward ceiling.
Rotate and reach under your body.
Return to starting position.
Repeat for reps for optimal results.
Switch sides - this is a common issue that reduces exercise effectiveness.
Adds rotation to side plank.
Reach as far as you can.
Keep hips lifted for optimal results.
Control the movement.
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.
Hips dropping which indicates weak core engagement.
Losing hip position during the Side Plank with Reach changes the loading pattern and can reduce the intended work for your Obliques. Keep your hips aligned with the setup cues and move only through the range you can control.
Not reaching far enough.
Rotational exercises like the Side Plank with Reach generate force through your midsection. This mistake reduces control and can shift work away from your Obliques. Move deliberately through the intended range.
Moving too fast and losing control of the movement.
Rushing through the Side Plank with Reach makes it easier to lose position and harder to keep tension on your Obliques. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per side. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Side Plank with Reach could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Side Plank with Reach as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Side Plank with Reach. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Side Plank with Reach is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.