Plank Jack on Elbows Exercise Guide
Exercise Profile
- Target
- Core
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Core
- Secondary Muscles
- Quadriceps, Gluteus Maximus
- Intensity
- medium
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Jack Plank Elbow Variation
Visualised Target Muscle Groups
Front
Back
How to: Plank Jack on Elbows
- Start in a plank position on your elbows with feet together.
- Jump your feet out to the sides while keeping your core tight.
- Jump your feet back together to the starting position.
- Repeat for the desired number of reps.
Common Mistakes
- Letting the hips sag which places strain on the back.
- Not engaging the core, leading to poor form.
- Jumping too aggressively, which can lead to loss of balance.
Modifications
- Perform the exercise with hands on the ground instead of elbows for those with shoulder concern.
- Reduce the pace for beginners to maintain control.
Tips
- Keep your elbows directly under your shoulders for stability.
- Engage your core throughout the movement to maintain alignment.
- Land softly to minimize impact on the joints.
Plank Jack on Elbows Alternatives
Tags
core
plyometrics
bodyweight
aerobic
strength
stability
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