Low Side Plank With Leg Pull Tutorial
This low side plank with arm reach is a challenging core stability exercise performed on the forearm with the legs stacked. From a solid side plank, the top arm moves from extended overhead to reaching forward in front of the chest, then returns overhead while the body stays perfectly still. This move builds strong obliques, shoulder stability, and anti-rotation control. It is best for intermediate to advanced trainees who already have good side plank technique. Focus on slow, controlled arm movement, steady breathing, and keeping the hips and ribs stacked for the entire set.
Benefits
- Builds strong and defined obliques
- Improves core stability and anti-rotation control
- Challenges shoulder endurance and control
- Enhances body awareness and balance
- Reinforces proper side plank alignment
- Transfers well to sports and daily movements
Setup & Starting Position
Start by lying on your side on the floor. Place your bottom forearm directly under your shoulder, with the elbow bent about 90 degrees and the forearm pointing straight forward. Your shoulder should feel stacked over the elbow, not drifting forward or backward.
Extend both legs straight and stack the top foot directly on top of the bottom foot. Engage your glutes and lift your hips so your body forms a straight line from head to heels. Avoid bending at the hips or letting the waist sink toward the floor.
Extend your top arm straight overhead in line with your ear, palm facing down or slightly inward. Keep your neck long and your gaze neutral. Before starting the movement, lightly brace your core as if preparing for a gentle cough.
Setup tip: If balance feels shaky, slightly flex your feet and press the edges of your shoes or toes together to create more stability.
Extend both legs straight and stack the top foot directly on top of the bottom foot. Engage your glutes and lift your hips so your body forms a straight line from head to heels. Avoid bending at the hips or letting the waist sink toward the floor.
Extend your top arm straight overhead in line with your ear, palm facing down or slightly inward. Keep your neck long and your gaze neutral. Before starting the movement, lightly brace your core as if preparing for a gentle cough.
Setup tip: If balance feels shaky, slightly flex your feet and press the edges of your shoes or toes together to create more stability.
How To Do Low side plank with leg pull (Step-by-step)
- Set up in a low side plank on your forearm with legs stacked and hips lifted.
- Extend the top arm straight overhead, keeping biceps close to the ear.
- Brace your core and keep your ribs and hips stacked.
- Slowly reach the top arm forward in front of your chest.
- Do not let the torso rotate or the hips drop.
- Pause briefly when the arm is fully forward.
- Return the arm back to the overhead position with control.
- Repeat for all reps on one side, then switch sides.
Form Cues
- Press the forearm firmly into the floor
- Keep hips stacked and lifted
- Move only the arm, not the torso
- Reach long, not fast
- Neck stays relaxed and neutral
- Glutes lightly squeezed
Breathing & Bracing
Proper breathing is key to keeping this exercise controlled and effective. Begin each set with a gentle inhale through your nose while holding the side plank position. As you prepare to move the arm, lightly brace your core by tightening your abs as if you were about to laugh or cough, without holding your breath.
Exhale slowly through your mouth as the top arm reaches forward. This helps control rib movement and prevents rotation. Inhale again as you bring the arm back overhead and reestablish the long body line.
A simple rhythm to follow is: inhale in the overhead position, exhale during the forward reach, inhale as the arm returns. Keep the breathing smooth and steady. If you feel yourself holding your breath, reduce the number of reps or slow the movement until you can breathe comfortably again.
Exhale slowly through your mouth as the top arm reaches forward. This helps control rib movement and prevents rotation. Inhale again as you bring the arm back overhead and reestablish the long body line.
A simple rhythm to follow is: inhale in the overhead position, exhale during the forward reach, inhale as the arm returns. Keep the breathing smooth and steady. If you feel yourself holding your breath, reduce the number of reps or slow the movement until you can breathe comfortably again.
Common Mistakes
- Letting the hips drop, fix by squeezing the glutes and pushing the floor away.
- Rotating the chest forward, fix by slowing the arm movement.
- Shrugging the shoulder toward the ear, fix by pressing the forearm down.
- Moving the arm too fast, fix by using a controlled tempo.
- Bending the legs, fix by fully extending and stacking the feet.
- Holding the breath, fix by exhaling during the reach.
How It Should Feel
This exercise should feel demanding but controlled. You should notice a strong burn along the side of your core, especially the obliques, and steady work in the shoulder supporting your body. The glutes should feel lightly engaged to help keep the hips lifted.
Good signs:
Warning signs:
If you feel it mostly in your neck, relax your head and check that your shoulder is not creeping up. If you feel it in the lower back, slow down and tighten your glutes and abs before each reach.
Good signs:
- You can keep your hips stacked for all reps
- The arm moves smoothly without shaking the torso
- Breathing stays steady and controlled
Warning signs:
- Sharp pain in the shoulder, elbow, or lower back, stop immediately
- Neck strain or headaches
- Inability to keep hips lifted
If you feel it mostly in your neck, relax your head and check that your shoulder is not creeping up. If you feel it in the lower back, slow down and tighten your glutes and abs before each reach.
Alternative Names
Side plank arm reach, low side plank reach through
Variations
Easier
- Low side plank with knees bent: Perform the same arm reach but keep the bottom knee on the floor.
- Static low side plank: Hold the side plank without moving the arm.
- Low side plank with shorter reach: Reach the arm only halfway forward.
Harder
- Low side plank with slow arm reach: Increase difficulty by taking 4 to 5 seconds to reach forward and return.
- Low side plank with reach and hold: Pause for 2 to 3 seconds at the forward reach position.
Sample Workout
Use this exercise as a core stability focus within a bodyweight workout.
Core Stability Session
Rest 45 to 60 seconds between sets. Perform all reps on one side before switching to the other side.
Core Stability Session
- Low side plank with arm reach: 3 sets of 6 to 10 reps per side
- Dead bug: 3 sets of 8 reps per side
- Glute bridge hold: 3 sets of 30 seconds
- Front plank: 2 sets of 30 to 45 seconds
Rest 45 to 60 seconds between sets. Perform all reps on one side before switching to the other side.
Progression Plan
Follow this simple progression to build strength and control.
Week 1: Perform 3 sets of 6 reps per side. Focus on perfect alignment and slow, smooth arm movement. Rest 60 seconds between sets.
Week 2: Increase to 8 reps per side. Keep the same tempo and aim for less shaking in the hips and shoulders.
Week 3: Progress to 10 reps per side or slow the reach and return to a 3 second count each way. Reduce rest to 45 seconds if form stays solid.
Week 4: Add a 2 second pause at the forward reach position for each rep. If form breaks down, repeat the previous week instead of pushing forward.
Move to advanced variations once you can complete all reps with steady breathing and no loss of alignment.
Week 1: Perform 3 sets of 6 reps per side. Focus on perfect alignment and slow, smooth arm movement. Rest 60 seconds between sets.
Week 2: Increase to 8 reps per side. Keep the same tempo and aim for less shaking in the hips and shoulders.
Week 3: Progress to 10 reps per side or slow the reach and return to a 3 second count each way. Reduce rest to 45 seconds if form stays solid.
Week 4: Add a 2 second pause at the forward reach position for each rep. If form breaks down, repeat the previous week instead of pushing forward.
Move to advanced variations once you can complete all reps with steady breathing and no loss of alignment.
FAQ
Should my feet stay stacked the whole time?
Yes, stacking the feet increases the balance and core demand. If needed, you can stagger them slightly for stability.
Yes, stacking the feet increases the balance and core demand. If needed, you can stagger them slightly for stability.
How many reps should I do per side?
Start with 6 to 8 controlled reps per side and build up to 10 to 12.
Start with 6 to 8 controlled reps per side and build up to 10 to 12.
Why does my shoulder get tired first?
The supporting shoulder works hard to stabilize. Reduce reps or try a knee-down version to build endurance.
The supporting shoulder works hard to stabilize. Reduce reps or try a knee-down version to build endurance.
Is one rep just the forward reach or the return too?
One rep includes reaching the arm forward and returning it overhead.
One rep includes reaching the arm forward and returning it overhead.
If you have shoulder, elbow, spine, or balance issues, consult a qualified professional before performing this exercise.
Summary
The low side plank with arm reach is an excellent way to take your side plank training to the next level. By moving the arm while keeping the body perfectly still, you train true core stability rather than just holding a position. Stay patient with the progression, prioritize control over speed, and always switch sides evenly. With consistent practice, this exercise will build resilient obliques, stronger shoulders, and better overall body control that carries over into many other movements.
Get Defined Abs in 30 Days
This exercise is part of our complete 30-day ab program. Download the app for structured daily workouts and track your progress.