Double Diagonal Reach (female) – Video Exercise Guide & Tips

Double Diagonal Reach (female) - Video Exercise Guide & Tips

Get ready to strengthen and tone your body with the Double Diagonal Reach. In this video exercise guide, we'll show you the proper form and technique to maximize your results.

Watch This Exercise Video

Whether you're a beginner or looking for advanced variations, we've got you covered. With helpful tips and modifications, you'll be able to challenge yourself and achieve your fitness goals.

So grab a mat and get ready to take your workout to the next level. Let's do this!

Key Takeaways

  • Targets multiple muscle groups simultaneously
  • Improves core strength
  • Increases flexibility
  • Engages core muscles, including abdominals, obliques, and lower back

Benefits of the Double Diagonal Reach

To fully understand the benefits of the Double Diagonal Reach, it's important for you to know how it targets multiple muscle groups simultaneously.

This exercise is highly effective in improving core strength and increasing flexibility.

The Double Diagonal Reach engages your core muscles, including the abdominals, obliques, and lower back. As you reach diagonally with your arms and legs, the rotational movement activates these muscles, helping to stabilize your spine and improve overall core strength. By consistently incorporating this exercise into your routine, you can enhance your ability to perform everyday movements and activities with greater stability and ease.

In addition to core strength, the Double Diagonal Reach also promotes increased flexibility. The stretching motion involved in reaching diagonally helps to lengthen and elongate the muscles of your arms, legs, and torso. This can lead to improved range of motion, making it easier for you to perform other exercises and movements. Flexibility is crucial for maintaining good posture, preventing injuries, and enhancing athletic performance.

Proper Form and Technique

When performing the Double Diagonal Reach exercise, ensure that you maintain proper form and technique to maximize its benefits. Proper form is crucial to avoid injury and ensure that you're targeting the correct muscles. One common mistake isn't engaging the core muscles throughout the movement. It's important to keep your abdominals tight and your back straight throughout the exercise. This will help to stabilize your spine and prevent any unnecessary strain.

Another common mistake is using momentum to complete the movement. It's important to perform the exercise slowly and with control, focusing on the muscles being worked. This will ensure proper muscle activation and maximize the benefits of the exercise.

To achieve the correct form, start by standing with your feet shoulder-width apart and your knees slightly bent. Keep your arms extended in front of you and parallel to the floor. As you reach diagonally downwards with your right hand, simultaneously reach diagonally upwards with your left hand. Return to the starting position and repeat on the opposite side.

Remember to breathe throughout the exercise and maintain proper alignment. By doing so, you'll optimize the effectiveness of the Double Diagonal Reach exercise.

Modifications for Beginners

Maintaining proper form and technique is essential for beginners when performing the Double Diagonal Reach exercise. To ensure a safe and effective workout, here are some modifications and tips to keep in mind:

  1. Start with lighter weights or no weights at all: As a beginner, it's important to focus on mastering the movement before adding extra resistance. Begin by practicing the exercise without weights or using lighter dumbbells to build strength gradually.
  2. Reduce the range of motion: If you find it challenging to reach all the way down to your toes, you can modify the exercise by reaching as far as you comfortably can. Over time, as your flexibility and strength improve, you can gradually increase the range of motion.
  3. Focus on proper alignment: One common mistake beginners make is rounding their back or hunching their shoulders during the exercise. To avoid this, engage your core, keep your spine neutral, and maintain a tall posture throughout the movement.

Advanced Variations to Challenge Yourself

If you're looking to take your Double Diagonal Reach exercise to the next level, try incorporating advanced variations to challenge yourself. These advanced modifications and progressions are designed for experienced individuals who want to push their limits and continue improving their strength and flexibility.

One advanced variation you can try is adding resistance to the exercise. You can do this by using resistance bands or weights while performing the Double Diagonal Reach. This will increase the intensity of the exercise and help build more muscle strength.

Another advanced variation is to increase the range of motion. Instead of reaching diagonally across your body, try extending your reach even further. This will require more flexibility and stability in your core and upper body.

To further challenge yourself, you can also try performing the exercise on an unstable surface, such as a Bosu ball or a foam pad. This will engage more muscles and improve your balance and coordination.

Remember to always listen to your body and only attempt these advanced variations if you feel confident and comfortable. It's important to progress gradually and avoid overexertion or injury.

Stay focused, stay consistent, and keep challenging yourself to reach new heights in your fitness journey.

Tips for Maximizing Results

To maximize your results with the Double Diagonal Reach exercise, use proper form and focus on engaging your core muscles throughout the movement. Here are some tips to help you get the most out of this exercise and incorporate it into your full body workout routine:

  1. Avoid common mistakes: It's important to maintain proper alignment and form during the exercise. Avoid rounding your back or hunching your shoulders, as this can put unnecessary strain on your spine. Keep your core tight and your shoulders relaxed to ensure that you're using the correct muscles and maximizing the effectiveness of the movement.
  2. Gradually increase difficulty: As you become more comfortable with the Double Diagonal Reach, challenge yourself by adding resistance. You can use a light dumbbell or resistance band to increase the intensity of the exercise and further engage your muscles. Start with a weight that allows you to maintain proper form and gradually increase the resistance as you get stronger.
  3. Incorporate into a full body workout routine: The Double Diagonal Reach is a great exercise to incorporate into a full body workout routine. It targets multiple muscle groups, including the core, shoulders, and glutes. To maximize your results, pair it with other exercises that target different muscle groups. This will create a well-rounded workout that helps you achieve your fitness goals more efficiently.

Frequently Asked Questions

How Many Calories Does the Double Diagonal Reach Exercise Burn?

The double diagonal reach exercise is a great addition to your full body workout routine. Not only does it target multiple muscle groups, but it also helps improve balance and flexibility.

Incorporating this exercise into your routine can increase calorie burn and aid in weight loss. Additionally, there are variations and modifications available for different fitness levels, making it accessible to everyone.

Can the Double Diagonal Reach Exercise Help Improve Flexibility?

The double diagonal reach exercise can definitely help improve flexibility. By engaging your muscles and stretching across your body, you're increasing your range of motion and promoting flexibility in your joints.

This exercise also helps to improve balance as you work on stabilizing your body while reaching and stretching. There are also variations of the double diagonal reach that you can try to challenge yourself and target different muscle groups.

What Are the Common Mistakes to Avoid While Performing the Double Diagonal Reach Exercise?

When performing the double diagonal reach exercise, it's important to be aware of the common mistakes to avoid. Proper form is crucial to prevent injury and maximize results.

Some common mistakes include using improper technique, not engaging the correct muscles, and forgetting to breathe properly.

It's also important to remember that there are variations and modifications available to suit different fitness levels.

Is the Double Diagonal Reach Exercise Suitable for Individuals With Lower Back Pain?

If you're dealing with lower back pain, it's important to know if the double diagonal reach exercise is suitable for you. Modifications for individuals with lower back pain during this exercise can help alleviate discomfort.

However, it's always a good idea to consult with a healthcare professional before attempting any new exercises.

If the double diagonal reach isn't suitable for you, there are alternate exercises that can target the same muscle groups without putting strain on your lower back.

How Often Should the Double Diagonal Reach Exercise Be Performed for Optimal Results?

To get optimal results from the double diagonal reach exercise, you should perform it regularly. Incorporate different variations of the exercise into your workout routine to keep challenging your body. By doing so, you can target different muscle groups and improve your overall strength and flexibility.

The benefits of incorporating the double diagonal reach exercise into your routine include improved core stability, balance, and coordination. So, make sure to include this exercise in your workouts for maximum benefits.


In conclusion, the double diagonal reach is a beneficial exercise that improves flexibility, core strength, and overall body coordination.

By maintaining proper form and technique, beginners can gradually increase the intensity of their workouts.

Advanced variations provide a challenge for those looking to push their limits.

To maximize results, it's important to stay consistent and focus on engaging the targeted muscles.

Incorporating this exercise into your fitness routine can lead to enhanced physical performance and overall wellness.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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