Modified Side Plank Crunch to Reach
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Core Training
Stability
Mobility
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Mat (optional)
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Intermediate
Overview
The Modified Side Plank Crunch to Reach is a dynamic variation of the traditional side plank that layers in trunk flexion and rotation. This controlled, bodyweight movement builds lateral core strength, coordination, and total-body awareness, all critical for real-life movement and injury resilience.
Muscles Worked
PRIMARY:
Obliques
Transverse abdominis
SECONDARY:
Rectus abdominis
Quadratus lumborum
Serratus anterior
Gluteus medius
STEP-BY-STEP INSTRUCTIONS
Begin in a modified side plank position-bottom knee bent and on the ground, top leg extended straight, bottom elbow stacked under your shoulder.
Lift your hips into a stable side plank, engaging your core.
Place your top hand behind your head.
Perform a controlled side crunch by bringing your top elbow toward your bottom hip.
Return to start and extend your top arm straight overhead and slightly forward into a reach.
Continue alternating between the crunch and the reach for the desired number of reps or time.
Benefits
Enhances rotational and anti-rotational control
Strengthens the lateral chain and deep core
Improves movement quality through controlled spinal flexion and extension
Challenges core stability under dynamic tension
COACHING CUES
Stay tall through the bottom shoulder-don’t sink
Exhale as you crunch, inhale as you reach
Move with control to not rush the rotation
Keep your hips lifted throughout
Notes
The Modified Side Plank Crunch to Reach blends static stability with controlled movement to challenge your core in multiple planes. It’s a smart progression for building strong obliques and reinforcing movement patterns that support both athletic and everyday function.