Master the move: Plank Pull-Through

Add another dimension to the potent plank by adding a pull-through to the exercise – all you need is some extra weight from a dumbbell, kettlebell or sandbag.

The plank pull-through improves your core stability and functional strength, adding a beneficial anti-rotational element to the conventional plank to help improve trunk and hip stability.

How to do it

 Set up in the high plank position with your arms extended and your hands placed directly underneath your shoulders with a dumbbell, kettlebell or sandbag next to your right hand. Place your feet hip-width or slightly wider apart.

1. Reach across your body with your left hand (opposite side to the weight) and grab the dumbbell, kettlebell or sandbag.
2. Pull the dumbbell, kettlebell or sandbag across to the other side underneath your body.
3. Place the pulling (left) hand back in the plank position.
4. Grab the dumbbell, kettlebell or sandbag with your right hand and pull it back to the starting position underneath your body.

Check your form

• Engage your glutes and core muscles to maintain a straight back throughout the exercise.
• Do not allow your glutes to rise up or drop down during the exercise.
• Ensure that your hips do not rotate during the pull-through.
• Do not drop your head or tuck in your chin.

Targeted muscles

The plank pull-through is a fantastic exercise for building a strong core and improving overall stability.

Your rectus abdominis, or “six-pack” muscle, is the primary target, working hard to keep your body straight and prevent your hips from sagging. Your obliques (side abs) and iliopsoas (hip flexors) help stabilise your pelvis and assist with the pulling motion.

Your quadriceps (thighs) and sartorius (a long thigh muscle) work to keep your legs straight, and your tensor fasciae latae (TFL), located on the outside of your hip, helps with hip stability.

In your upper body, your pectoralis (chest muscles), serratus anterior (muscles under your armpit), and even your erector spinae (lower back muscles) are engaged to maintain a solid plank position.

Finally, your trapezius (upper back) and rhomboids (between your shoulder blades) play a crucial role in stabilising your shoulder blades as you perform the “pull-through” motion, ensuring a controlled and effective movement.