Plank Jacks
A dynamic plank variation jumping the feet in and out, increasing core activation, cardio demand, and hip stability while maintaining trunk control.
INTERMEDIATE
Elbow Plank Pike Jacks
Elbow Plank Pike Jacks strengthen your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength.
Demonstration Video
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Target Muscles
Instructions
- Start in a plank position with your elbows directly under your shoulders and your feet hip-width apart. Make sure your body forms a straight line from your shoulders to your ankles.
- Lift your hips, so they are higher than your shoulders. Then lift one foot off the floor and touch it next to the other foot. Return the leg to the starting position and lower the hips back to the plank position. Repeat with the opposite leg. This is a representative.
Tips
- Don't let your hips sag or drop at any point.
- Press your elbows firmly into the floor to create more stability.
- Tighten your abs throughout the movement.
Alternative Exercises
Split Jacks
Split Jacks is a total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and, to a lesser degree, also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders, and biceps.
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