Plank Jack on Elbows
Expert Advice
Keep your pelvis stable and avoid lifting your hips too high to maintain proper form and core activation.
How-to-do Steps
- Begin in an elbow plank position with your feet together.
- Jump your feet out to the sides like a jumping jack.
- Immediately jump your feet back together to the starting position.
- Keep your core engaged and back straight throughout the movement.
- Repeat the plank jacks for the desired number of repetitions or time.
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Muscles Worked
Plank Jack on Elbows primarily targets the Glutes, Abs, Shoulders, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes30%
Abs30%
Shoulders20%
Chest20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Plank Jack on Elbows work?
Plank Jack on Elbows primarily targets the Glutes, Abs, Shoulders, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Plank Jack on Elbows?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Plank Jack on Elbows suitable for beginners?
Yes, Plank Jack on Elbows is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
