Plank Jack Slide with Towel

Instructions

1
Start in a plank position on two elevated platforms (one per hand). Body should be in a straight line from head to heels with core engaged, shoulders directly over hands, and feet together on the ground.
2
Distribute body weight evenly across both hands. Tighten core muscles and maintain a neutral spine. Ensure the plank position is solid before initiating movement.
3
Lower the body by allowing the hips and torso to sink downward in a controlled manner, bending at the elbows while maintaining a rigid plank position. The body remains in a straight line throughout the descent.
4
Press through the hands to drive the body back up to the starting plank position by extending the elbows. Maintain core tension and avoid sagging hips. Return to full plank position with shoulders over hands.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESTransverse Abdominis, Obliquus Externus, Iliopsoas, Rectus Femoris
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Plank Jack Slide with Towel is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Transverse Abdominis, Obliquus Externus, Iliopsoas, Rectus Femoris to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Plank Jack Slide with Towel
  • Cable Plank Jack Slide with Towel
  • Banded Plank Jack Slide with Towel

Frequently Asked Questions