Intermediate
Elbow Plank Pike Jacks
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
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.
Exercise Instructions
-
Step 1
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. -
Step 2
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.
Muscle Groups
Elbow Plank Pike Jacks targets Abs, Lower Back, Obliques as seen below.
Exercise 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.
Split Jacks
Intermediate
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