How to do a High Plank Arm Reach
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with High Plank Arm Reach
Instructions for Proper Form
High Plank Arm Reach is a variation on the standard High Plank that adds an element of instability. This exercise primarily targets the core but also engages the shoulders and arms. By reaching one arm forward while maintaining a plank position, you increase the challenge to core stability and balance, making it an excellent exercise for improving functional strength and coordination.
- Assume a push-up position on the knees with hands placed underneath your shoulders.
- Brace your core by breathing into your stomach and flexing the abdominal muscles before elevating your knees off the ground into a high plank position.
- Keep your torso and legs rigid throughout the movement.
- Reach one hand forward at a normal pace until it reaches shoulder level while maintaining balance and core activation.
- Bring the hand back to the starting position and repeat the movement on the other hand.
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Alternatives & Variations to High Plank Arm Reach
1. Plank
92.8 mSCORESWAPPED 139 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Plank Shoulder Taps
66.6 mSCORESWAPPED 36 TIMESPlank Shoulder Taps is a variation on the standard Plank. Like Plank, this exercise primarily targets your core, but the movement itself adds a lot more instability to the exercise. By tapping each shoulder with the opposite hand, you force your core to stabilize even more. This is a great exercise for improving core stability and shoulder strength.
- Intermediate
- Abs
3. Leg Raise
96.5 mSCORESWAPPED 19 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
4. Plank Hip Dip
46.1 mSCORESWAPPED 17 TIMESPlank Hip Dip is a variation of the standard Plank. Like Planks, this bodyweight exercise primarily targets the core. By dipping your hips from side to side, you add a dynamic element to the static hold. This increased movement further engages the obliques, enhancing stability and strength in the core region.
5. Plank With Dumbbell Pull Through
36.9 mSCORESWAPPED 16 TIMESThis exercise is a compound movement combining a plank with pulling a dumbbell beneath you. Primarily targeting the core, it also engages the shoulders and back. The added instability from moving the dumbbell challenges balance and improves core stabilization. This is an excellent variation for increasing the difficulty of standard planks and incorporating some functional strength.
6. Crunches
94 mSCORESWAPPED 15 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
7. Bicycle Crunch
91.8 mSCORESWAPPED 14 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
8. Dead Bug
92.4 mSCORESWAPPED 14 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
9. Alternating Heel Touch
78.2 mSCORESWAPPED 13 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
10. Russian Twist
96.2 mSCORESWAPPED 12 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.