Side-Plank with Overhead Reach
Level up your side plank with this dynamic variation. Sculpt your obliques while improving shoulder stability and lateral flexibility through a controlled overhead reach. Focus on core control.
The Side-Plank with Overhead Reach mainly works the core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Side-Plank with Overhead Reach Muscles Worked
Primary
Obliques; Deep Core (transverse abdominis)
Secondary
Hip Abductor (gluteus medius); Abdominals (rectus abdominis)
How to do the Side-Plank with Overhead Reach
Setup
Start by lying on one side on a flat, stable surface like a yoga mat.
Place your bottom forearm directly on the floor with your elbow positioned under your shoulder.
Stack your feet on top of each other or place one in front of the other for better stability.
Lift your hips off the floor until your body forms a straight line from your head to your feet. Ensure your core is tight.
Execution
Place your top hand behind your head or extend it towards the ceiling to begin.
In a slow and controlled motion, reach your top arm overhead, extending it beyond your head and reaching toward the opposite side to create a long line on your top side.
Keep your hips lifted and stable throughout the entire movement.
Bring your top arm back to the starting-close-in position near your head, rotating slightly through the torso while maintaining the side plank structure.
Complete the repetitions on one side before switching to the other.
Side-Plank with Overhead Reach FAQs
What muscles does the Side-Plank with Overhead Reach work?
The Side-Plank with Overhead Reach mainly works the core, with help from the hip abductors (outer thighs). The main muscles are the obliques and transverse abdominis.
What equipment do you need for the Side-Plank with Overhead Reach?
None. The Side-Plank with Overhead Reach is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.