# Plank to Pike Toe Reach

A dynamic bodyweight core exercise that moves from a high plank into an inverted V while one hand reaches back toward your feet. Trains the abs and obliques, which keep the body steady on one hand.

- Intermediate · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/pike-individual-alternating-arm-reaches/video/male.mp4
- HTML: https://seto.fit/exercises/plank-to-pike-toe-reach/

## Muscles worked

- Abs: 8/10
- Obliques: 7/10
- Lower back: 3/10

## How to do the Plank to Pike Toe Reach

1. Begin in a plank position, hands under your shoulders, body in a straight line.
2. Push your hips up and back into an inverted V.
3. Reach one hand back under your body toward your feet.
4. Return to plank, then reach with the other hand.

### Full technique — 7 steps

1. Start in a high plank with hands under shoulders and feet about hip-width apart.
2. Tighten your stomach and keep your body in a straight line from head to heels.
3. Push your hips up and back, moving from plank into an inverted V position.
4. As your hips rise, lift one hand and reach it back under your body toward your feet.
5. Keep your knees straight and your weight steady over the hand still on the floor.
6. Return the hand to the floor and lower your hips back to a straight-body high plank.
7. Repeat with the other hand, alternating sides each rep.

## Common mistakes

- Sagging through the low back
- Shrugging shoulders toward ears
- Shortening the hip drive
- Twisting the hips toward the reaching arm
- Returning to a piked plank

## Form cues

- Hips up and back
- Keep knees straight
- Press through the palms
- Return to full plank
- Keep hips level

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth**: 3 sets of 10–14 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 12–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Plank to Pike Toe Reach — 45% of bodyweight**
- Harder: [Pike Hip Tap](https://seto.fit/exercises/pike-hip-tap/) — 50% of bodyweight
- Harder: [Decline Plank Shoulder Tap](https://seto.fit/exercises/decline-plank-shoulder-tap/) — 65% of bodyweight

## Quick answers

### What muscles does the Plank to Pike Toe Reach work?

Primary: Abs 8/10, Obliques 7/10. Also works: Lower back 3/10.

### When should I do the Plank to Pike Toe Reach in a workout?

Accessory. Goes after the main lifts. ≈ 5 min with rest.

### How many sets and reps of the Plank to Pike Toe Reach?

Strength: 3–4 sets of 6–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3 sets of 10–14 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.

### What is a harder version of the Plank to Pike Toe Reach?

Pike Hip Tap (50% of bodyweight), Decline Plank Shoulder Tap (65% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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