{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Plank Arm Reach",
      "kind": "common"
    },
    {
      "text": "Front Plank Reach",
      "kind": "common"
    },
    {
      "text": "Plank with Forward Reach",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "obliques",
        "role": "prime-mover"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "protraction",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "anti-rotation",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "mixed",
    "kinetic_chain": "mixed",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "isometric",
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1766"
  },
  "id": "oec:plank-reach",
  "instructions": {
    "setup": [
      "Set up in a standard forearm plank position with your elbows directly beneath your shoulders.",
      "Place your feet hip- to shoulder-width apart to create a stable base of support.",
      "Brace your core, squeeze your glutes, and align your body in a straight line from your head to your heels."
    ],
    "steps": [
      "Without letting your hips twist or shift, slowly extend one arm straight forward parallel to the floor.",
      "Pause for a brief count at full reach, keeping the supporting shoulder active and pushing away from the ground.",
      "Lower the reaching arm back down to the starting elbow plank position under control.",
      "Repeat the movement with the opposite arm, maintaining level hips throughout the transition."
    ],
    "breathing": "Maintain steady, rhythmic breathing through your diaphragm; exhale as you reach forward and inhale as you return your arm to the ground.",
    "cues": [
      "Keep hips square to the floor.",
      "Reach long, do not rush.",
      "Push the floor away through the supporting arm."
    ],
    "common_faults": [
      {
        "fault": "Rotating the hips toward the open side when lifting the arm.",
        "correction": "Widen your foot stance and brace your core tighter to resist rotational torque."
      },
      {
        "fault": "Sagging through the lower back during the reach.",
        "correction": "Tuck your pelvis slightly, squeeze your glutes, and actively draw your ribs toward your pelvis."
      },
      {
        "fault": "Shrugging the supporting shoulder up toward the ear.",
        "correction": "Actively press your supporting elbow into the floor to engage the serratus anterior and stabilize the shoulder."
      }
    ],
    "safety": {
      "precautions": [
        "Discontinue or regress to standard planks if you experience lower back discomfort or shoulder pain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Plank Reach",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Plank Reach",
        "url": "https://wger.de/en/exercise/1766/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:plank"
    },
    {
      "type": "progression-of",
      "target": "oec:plank"
    },
    {
      "type": "substitute-for",
      "target": "oec:plank-shoulder-tap"
    }
  ],
  "setup": {
    "position": "prone",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "An anti-rotation core exercise where one arm extends forward from a forearm plank position while maintaining a stable, level torso."
}