Plank Jack on Elbows
Description
The plank jack on elbows is a dynamic plank variation that adds jumping jack feet. The lifter holds a forearm plank and hops the feet wide and back together. The forearm position adds shoulder challenge while the hops add cardio to the plank.
Equipment Required
Plank Jack on Elbows Instructions
- Begin in a forearm plank position.
- Set the elbows under the shoulders and the body in a straight line.
- Brace your core hard and keep the hips level.
- Hop both feet out wide to the sides at the same time.
- Land softly with feet wide.
- Hop both feet back together to the start.
- Continue the jumping jack feet pattern at speed.
- Keep the upper body steady throughout.
Plank Jack on Elbows Form & Visual
Plank Jack on Elbows Benefits
- Strong core and cardio combo
- Trains the gluteus medius
- Builds shoulder stability
- No equipment needed
- Useful core finisher
- Builds cardio capacity
Plank Jack on Elbows Muscles Worked
- Rectus abdominis
- Gluteus medius
- Anterior deltoid
Plank Jack on Elbows Variations & Alternatives
- Plank Jack
- Mountain Climber
- Plank
- Burpee
