Plank Jack On Elbows

Plank Jack On Elbows Exercise Description

Plank Jack on Elbows is a dynamic forearm plank that adds small horizontal jumps of the feet to challenge trunk stability under impact. The goal is to keep a neutral spine while the lower body moves, training the anterior core (rectus abdominis, transverse abdominis, internal/external obliques) to resist extension and rotation. Shoulder and scapular stabilizers (especially serratus anterior and lower trapezius) work isometrically to keep the upper body steady, while the glutes and hip abductors/adductors help control pelvic position during the out–in foot motion. The repeated foot jumps increase coordination and elevate cardiovascular demand compared with a static plank. This bodyweight drill emphasizes control, alignment, and smooth landings rather than speed.

Muscle Groups: Abs, Core, Waist
Target Muscles: Rectus Abdominis
Assisting Muscles: External Obliques, Internal Obliques, Transversus Abdominis
Stabilizing Muscles: Serratus Anterior, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Aerobic, Plyometrics
Functional Grouping: Trunk Flexors
Joint Involvement: Multi-joint
Muscle Location: Stomach
Movement Direction: Lateral
Muscle Position: Anterior
Gender: Male

How To Do The Plank Jack On Elbows Exercise

‘- Set up in a forearm plank: elbows under shoulders, forearms parallel, palms flat or in light fists.
– Create a straight line from head to heels; ribs stacked over pelvis; brace the abdominal wall and lightly tuck the pelvis to avoid lumbar arching.
– Press the floor away to slightly protract the shoulder blades without shrugging; keep neck neutral with eyes on the floor.
– Start with feet together on the balls of the feet, glutes and quads engaged.
– Jump both feet out to about hip–shoulder width, keeping hips square and level; minimize trunk sway.
– Land softly, then jump feet back together under control.
– Breathe steadily; do not hold your breath.
– If hips sag or pike, pause and reset before continuing.
– Option: step one foot out at a time instead of jumping to reduce impact while maintaining alignment.

Plank Jack On Elbows Tips

‘- Place elbows directly under shoulders with forearms parallel.
– Keep palms flat or form light fists on the floor.
– Maintain a straight line from head to heels throughout the movement.
– Stack ribs over pelvis and lightly tuck the pelvis to avoid lumbar arching.
– Brace the abdominal wall before you start jumping the feet.
– Press the floor away to slightly protract the shoulder blades without shrugging.
– Keep your neck neutral with eyes on the floor.
– Begin with feet together on the balls of the feet, glutes and quads engaged.
– Jump both feet out to about hip–shoulder width.
– Keep hips square and level, minimizing trunk sway as the feet move.
– Land softly on each jump to keep the upper body steady.
– Jump the feet back together under control rather than for speed.
– Breathe steadily throughout; avoid holding your breath.
– If your hips sag or pike, pause and reset your plank before continuing.
– Use the step-out option (one foot at a time) to reduce impact while keeping alignment.
– Focus on control, alignment, and smooth landings more than how fast you move.

Plank Jack On Elbows Beginner Introduction

Plank Jack on Elbows blends a classic forearm plank with a quick, out‑and‑in jumping motion of the feet. The upper body remains grounded on the forearms while the legs hop apart and together, turning a static hold into a more athletic drill. This combination challenges the abs and side abs to keep the mid‑section steady as the lower body moves, helping the spine stay long and controlled instead of collapsing or twisting.

Because the shoulders and upper back support the torso in a fixed position, the muscles around the shoulder blades and rib cage work hard to stabilize with each jump. At the same time, the glutes and the muscles around the outer and inner hips assist in guiding the legs and pelvis through the repeated foot movement. The continuous hopping action naturally raises heart rate, bringing a light cardio element while still emphasizing smooth landings, steady breathing, and organized alignment rather than all‑out speed.