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.
This hybrid movement demands isometric shoulder stability while dynamically taxing the core and hip flexors. Iridium scans your 7-day training history to ensure your anterior deltoids are recovered enough to stabilize the position, preventing shoulder fatigue from becoming the limiting factor before your abs fail.
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
Get Personalized Coaching for Plank Jack on Elbows
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.