Plank Jack on Elbows
The Plank Jack on Elbows is a dynamic core exercise that combines the stability of a forearm plank with the cardiovascular challenge of a jumping jack motion. It strengthens the entire abdominal wall and improves hip stability while elevating your heart rate.
Because this movement demands both core stability and cardiovascular output, AI tracking is essential for balancing intensity with form integrity. By monitoring your RPE and duration alongside daily recovery metrics like HRV and sleep, the app can determine if your core is fatigued—which increases lower back injury risk—and suggest rest intervals or a static regression. Over time, the AI learns your specific endurance threshold to optimize work-to-rest ratios for maximum calorie burn without compromising safety.
Form Cues
- Place elbows directly under your shoulders
- Brace your core tight as if expecting a punch
- Maintain a straight line from head to heels
- Jump feet out wide and back in quickly
- Land softly on the balls of your feet
- Don't let your lower back sag
- Don't pike your hips up high
- Don't bounce your upper body excessively
- Don't look forward or crane your neck
Common Mistakes
- Arching the lower back
- Raising hips too high
- Landing heavily on feet
- Holding breath during movement
Muscles Worked
This exercise primarily targets the transverse abdominis and rectus abdominis, forcing them to work overtime to stabilize your spine against the dynamic movement of your legs. Additionally, it engages the hip abductors and adductors during the jumping motion, while the anterior deltoids and serratus anterior maintain shoulder girdle stability.
Primary
Secondary
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