Jack Plank Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii, Gluteus Maximus, Tensor Fasciae Latae, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Hip Plank, Side Plank with Leg Lift
How to: Jack Plank
- Start in a plank position with your feet together and body in a straight line from head to heels.
- Shift your weight onto one side and lift the opposite leg towards the ceiling while keeping it straight.
- Hold this position for a moment while engaging your core.
- Lower your leg back down and return to the plank position before repeating on the other side.
Common Mistakes
- Letting the hips sag or rise too high.
- Holding breath instead of breathing steadily.
- Not maintaining proper hand placement.
Modifications
- Perform the exercise on a stability ball for added support.
- Adjust the range of motion if experiencing discomfort.
Tips
- Engage your core throughout the movement to maintain balance.
- Keep your shoulders relaxed and away from your ears.
- Control your movements to enhance engagement of the target muscles.
Tags
Core
Hips
Strength
Stability
Glutes
Balance