Plank with Alternating Arm Reach

Setup & Positioning

• Start in a standard forearm or high plank position.
• Hands (or elbows) directly under shoulders, feet about hip-width apart.
• Core engaged, glutes tight, body in a straight line from head to heels.

Key point: “Your hips should stay level—no rocking side to side.”

Execution

1. From the plank position, slowly lift one arm straight out in front of you until it’s in line with your shoulder.
2. Hold for 1–2 seconds, keeping hips square to the ground.
3. Lower your arm back down and repeat on the other side.
4. Continue alternating sides for the desired reps or time.

Where You Should Feel It

• Deep core muscles (transverse abdominis)
• Shoulders stabilizing during the reach
• Glutes helping maintain hip position

Where You Shouldn’t Feel It

• Lower back sagging or straining
• Neck tension from looking forward or up
• Excessive shoulder discomfort

Breathing

"Breathe steadily—inhale as you prepare to reach, exhale as you extend the arm."

Common Mistakes to Avoid

1. Hips rotating or dropping – Keep them square and level.
2. Reaching too fast – Slow, controlled movement is key.
3. Feet too close together – Widen slightly for better stability.
4. Letting the head drop – Keep your neck in line with your spine.