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.
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.
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.
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.