Plank With Reach Out
Also called bird dog
Quick answer
The plank with reach out is a bird-dog-style core exercise: from your hands and knees, you extend one arm forward and the opposite leg back, hold, then switch sides. It trains your abs and lower back to keep your torso steady, with the glutes and shoulders working too.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
How to do Plank With Reach Out
- 1
Get on the floor on all fours with your torso parallel to the floor. Your legs should form a 90 degree angle between your thighs and lower legs. This is your starting position.
- 2
Extend your right leg straight backwards while simultaneously lifting and extending your left arm forwards until straight.
- 3
Hold the contraction for a moment, then slowly return to the starting position.
- 4
Repeat the same motion on the opposite sides.
Form cues
- Set hands under shoulders and knees under hips before each rep.
- Reach long through your fingertips and heel rather than lifting high.
- Stop the leg at about hip height; don't arch your lower back.
- Keep your hips level, as if balancing a cup on your lower back.
- Hold for 2–3 s, then return your hand and knee with control.
Breathing: Breathe out as you reach your arm and leg away; breathe in as you bring them back down.
Common Plank With Reach Out mistakes
Kicking the leg too high
Lift only until your leg is level with your torso so your lower back doesn't arch.
Hips rotating toward the lifted leg
Keep both hip bones pointing at the floor and shorten the reach if your hips tip.
Rushing from side to side
Pause in the extended position and return slowly before switching.
Sinking into the supporting shoulder
Push the floor away with your supporting hand so your upper back stays level.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginnerseach side | 1–3 | 8–12 | 60–90 s |
| Muscular enduranceeach side | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Plank With Reach Out variations and alternatives
Variations
- Bird dog crunch
Adds an elbow-to-knee crunch between reaches for more ab work.
- Arm-only or leg-only reach
Lifting one limb at a time is the easiest way to learn the balance.
- Reach out from a full plank
Doing the reach from straight arms and toes is much harder; only try it once the kneeling version is steady.
- With ankle weights
Light ankle weights make the leg reach harder once your form is solid.
Alternatives
- Dead bug
The same opposite arm-and-leg pattern lying on your back, which is easier to control.
- Plank
A static hold that builds the same trunk-bracing strength.
- Superman
Works the lower back, glutes and shoulders lying face down.
- Shoulder taps
A plank-based drill that challenges you to keep your hips from rotating.
Plank With Reach Out FAQ
Is the plank with reach out the same as a bird dog?
The version shown here, starting on your hands and knees and extending the opposite arm and leg, is the movement most coaches call a bird dog. Some programs use the name for a harder version done from a full plank on your toes. Both train the same skill: keeping your trunk still while your limbs move.
What muscles does the plank with reach out work?
It mainly works your core, including the abs and the muscles along your lower back, which stop your torso from sagging or rotating. The glutes and hamstrings lift and hold the back leg, while the shoulders, upper back and traps raise the reaching arm and steady the supporting side. Your obliques help keep your hips level.
Is the plank with reach out good for beginners?
Yes. Starting on your hands and knees makes it low impact and easy to scale: lift just an arm or just a leg first, then combine them. The skill is keeping your back and hips still, so move slowly and hold each reach briefly rather than chasing a high rep count.
How long should I hold each rep?
Holding each reach for about 2–5 s works well. It gives your core time to work at keeping you still and makes it easier to notice if your hips twist or your back arches. Alternate sides with slow, steady reps and end the set when your form starts to slip.
Sources
Related calculators
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