How to do the Plank to Pike Toe Reach
- Begin in a plank position, hands under your shoulders, body in a straight line.
- Push your hips up and back into an inverted V.
- Reach one hand back under your body toward your feet.
- Return to plank, then reach with the other hand.
Full technique — 7 steps
- Start in a high plank with hands under shoulders and feet about hip-width apart.
- Tighten your stomach and keep your body in a straight line from head to heels.
- Push your hips up and back, moving from plank into an inverted V position.
- As your hips rise, lift one hand and reach it back under your body toward your feet.
- Keep your knees straight and your weight steady over the hand still on the floor.
- Return the hand to the floor and lower your hips back to a straight-body high plank.
- 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
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
- Harder Pike Hip Tap
- Harder Decline Plank Shoulder Tap
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).
