How to do a Partner Plank and Reach
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Partner Plank and Reach
Instructions for Proper Form
Partner Plank and Reach is a compound, bodyweight exercise that primarily targets your core. This exercise involves getting into a plank position while facing your partner. The added component of reaching out to touch your partner’s hand adds instability to the movement, necessitating greater core engagement and making it a more challenging variation of the standard plank.
- Position yourself on the ground with your head roughly a foot away from your partner’s.
- Position your hands on the ground with your elbows directly under your shoulders, and curl your toes under your feet.
- Engage your core, and raise your hips off the ground such that your back is straight. Maintain this posture for the duration of the exercise.
- Keep your core engaged, and shift your weight to your left arm, and raise your right arm off the ground.
- Reach forward and shake your partner’s hand while keeping your core engaged to maintain balance and stability.
- Place your right hand back on the floor to return to the starting position.
- Repeat with the opposite side, and continue alternating for the duration of the exercise.
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Alternatives & Variations to Partner Plank and Reach
1. Plank
92.8 mSCORESWAPPED 21 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 6 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 5 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. Russian Twist
96.2 mSCORESWAPPED 4 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.
5. Plank With Dumbbell Pull Through
36.9 mSCORESWAPPED 4 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. Ab Crunch Machine
96.1 mSCORESWAPPED 3 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
7. Partner Russian Twist
19.2 mSCORESWAPPED 3 TIMESPartner Russian Twist is a variation of the standard Russian Twist that adds an element of teamwork and coordination. Like other Russian Twist variations, this is a bodyweight core exercise that targets your obliques. By performing this exercise with a partner and passing a medicine ball or similar weight back and forth, you add an additional challenge that helps improve coordination and stability in your core. This is a great exercise to make your ab workout more engaging and social.
8. Flutter Kicks
88 mSCORESWAPPED 3 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.
9. Landmine Core Rotation
68.3 mSCORESWAPPED 2 TIMESThe Landmine Core Rotation is a dynamic exercise targeting the entire core, with a particular focus on the obliques, by utilizing a barbell anchored in a landmine attachment or securely in a corner. Standing perpendicular to the bar, hold the end of the barbell with both hands near your chest. Rotate your torso, swinging the barbell from one side to the other in a controlled manner, engaging your core throughout the movement. This exercise not only strengthens and tones the abdominal muscles but also enhances rotational power and stability, making it beneficial for athletes and individuals looking to improve functional movement patterns.
10. Scissor Crossover Kick
87.8 mSCORESWAPPED 2 TIMESScissor Crossover Kick is a variation on Scissor Kicks. Like Scissor Kicks, this is a bodyweight core exercise, however, instead of alternating kicking your legs up and down, you cross your legs in front of you. By elevating your feet off the ground, you’re already working your core, and by adding the crossover, you add instability to the movement that your core needs to stabilize.
- Intermediate
- Abs