# Side Plank Reach Through

A straight-arm side plank in which the top arm reaches under the chest and then rotates open toward the ceiling. Trains the obliques and abs to control rotation while the hips stay lifted.

- Intermediate · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/plank-reach-through/video/male.mp4
- HTML: https://seto.fit/exercises/side-plank-reach-through/

## Muscles worked

- Obliques: 9/10
- Abs: 7/10
- Lower back: 4/10

## How to do the Side Plank Reach Through

1. Side plank on a straight arm, hand under your shoulder.
2. Lift your hips into a straight line, top arm toward the ceiling.
3. Rotate down and reach your top hand under your chest.
4. Rotate open, arm back up; keep your hips lifted.

### Full technique — 7 steps

1. Set up in a side plank with your support hand flat on the floor directly under your shoulder and your arm straight.
2. Place one foot on top of the other and lift your hips until your body forms a straight line from head to heels.
3. Raise your top arm straight toward the ceiling.
4. Rotate your torso toward the floor and reach the top hand under your chest past the support arm.
5. Rotate back open and return the top arm straight toward the ceiling.
6. Keep your hips lifted and your feet still throughout each rep.
7. Complete all reps on one side, then switch sides and repeat.

## Common mistakes

- Letting hips sag downward
- Shoulder collapsing into the ear
- Swinging the torso with momentum
- Cutting the reach short under the chest

## Form cues

- Keep hips fully lifted
- Press through the palms
- Rotate from the ribs
- Feet stay still

## How much to do

- **Strength**: 3 sets of 6–8 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, lift 2 s
- **Muscle growth**: 3–4 sets of 8–12 reps · rest 1 min · 3 reps in reserve · lower 2 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.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Medicine ball**: [Half Kneeling Medicine Ball Woodchop](https://seto.fit/exercises/half-kneeling-medicine-ball-woodchop/)
- **Dumbbells**: [Tall Kneeling Dumbbell Woodchop](https://seto.fit/exercises/tall-kneeling-dumbbell-woodchop/)
- **Barbell**: [Tall Kneeling Landmine Rotation](https://seto.fit/exercises/tall-kneeling-landmine-rotation/)

## Where to start and where to go next

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

- Easier: [Half Kneeling Dumbbell Low-to-High Woodchop](https://seto.fit/exercises/half-kneeling-dumbbell-low-to-high-woodchop/) — Beginner
- Easier: [Single Arm Dumbbell Cross Body Crunch](https://seto.fit/exercises/single-arm-dumbbell-cross-body-crunch/) — Intermediate
- **This exercise: Side Plank Reach Through — 45% of bodyweight**

## Quick answers

### What muscles does the Side Plank Reach Through work?

Primary: Obliques 9/10, Abs 7/10. Also works: Lower back 4/10.

### When should I do the Side Plank Reach Through in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Side Plank Reach Through?

Strength: 3 sets of 6–8 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3–4 sets of 8–12 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 can I do instead of the Side Plank Reach Through?

Medicine ball: Half Kneeling Medicine Ball Woodchop. Dumbbells: Tall Kneeling Dumbbell Woodchop. Barbell: Tall Kneeling Landmine Rotation.

### What is an easier version of the Side Plank Reach Through?

Single Arm Dumbbell Cross Body Crunch (Intermediate), Half Kneeling Dumbbell Low-to-High Woodchop (Beginner).

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

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/