Plank Jack on Elbows

Instructions

1
Start in a prone plank position with hands shoulder-width apart, body forming a straight line from head to heels, core engaged, and neutral spine alignment
2
Engage your core and prepare to draw your knees toward your chest in a controlled manner while maintaining the plank position throughout the movement
3
Extend both legs backward to return to the starting plank position, lengthening the abdominal muscles and creating a full body extension
4
Drive both knees toward your chest in a powerful contraction, bringing them as close as possible while maintaining proper plank form and body alignment
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESTransverse Abdominis, Obliques, Hip Flexors, Pectoralis Minor
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Plank Jack on Elbows stands out as a highly efficient Cardio, Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Acts as a highly scalable Cardio, Strength movement, perfect for both beginners and elite athletes.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Exercise Variations

  • Dumbbell Plank Jack on Elbows
  • Cable Plank Jack on Elbows
  • Banded Plank Jack on Elbows

Beginner Tips

If you are new to the Plank Jack on Elbows , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions