Alternating Back & Forearm Reach Plank
The Alternating Back & Forearm Reach Plank mainly works the core, with help from the glutes & hips and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Back & Forearm Reach Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis); Obliques
Secondary
Glutes (gluteus maximus); Front Shoulder (anterior deltoid)
How to do the Alternating Back & Forearm Reach Plank
Setup
Begin in a standard forearm plank position with your elbows directly under your shoulders.
Keep your body in a straight line from your head to your heels, engaging your core and glutes.
Movement
While maintaining a stable plank, lift one arm off the floor.
Reach the arm forward as far as comfortable without allowing your hips to rotate or sag.
Return the arm to the starting position with control.
Alternate and repeat with the other arm.
Tips for Success
Keep Hips Still: Imagine balancing a glass of water on your lower back to prevent side-to-side hip movement.
Core Engagement: Keep your abs braced tightly throughout the entire movement.
Slow and Controlled: Perform reps deliberately rather than rushing to maintain high tension.
Alternating Back & Forearm Reach Plank FAQs
What muscles does the Alternating Back & Forearm Reach Plank work?
The Alternating Back & Forearm Reach Plank mainly works the core, with help from the glutes & hips and shoulders. The main muscles are the rectus abdominis, transverse abdominis and obliques.
What equipment do you need for the Alternating Back & Forearm Reach Plank?
None. The Alternating Back & Forearm Reach Plank is a bodyweight exercise, so you can do it anywhere.
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