How to do a Plank Jack on Elbows
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Plank Jack on Elbows
Instructions for Proper Form
Plank Jack on Elbows is a variation of the standard Plank which incorporates dynamic movement. This compound, bodyweight exercise targets the core, shoulders, and glutes. By combining the stability demands of a plank with the jumping motion of a jack, it enhances cardiovascular fitness and coordination while increasing stability and muscle activation. This variation adds a more dynamic aspect to the traditional plank, making it more challenging and engaging.
- Place your elbows on the ground directly underneath your shoulders and raise your torso and hips off the ground to create a straight line from your shoulders to your heels with your feet together.
- Slightly bend your knees to explosively jump your feet out to the sides.
- Land on the balls of your feet to absorb the jump before immediately jumping back to the starting position.
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Alternatives & Variations to Plank Jack on Elbows
1. Plank
92.8 mSCORESWAPPED 43 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Crunches
94 mSCORESWAPPED 20 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
3. Plank Hip Dip
46.1 mSCORESWAPPED 16 TIMESPlank Hip Dip is a variation of the standard Plank. Like Planks, this bodyweight exercise primarily targets the core. By dipping your hips from side to side, you add a dynamic element to the static hold. This increased movement further engages the obliques, enhancing stability and strength in the core region.
4. Russian Twist
96.2 mSCORESWAPPED 16 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
5. Bicycle Crunch
91.8 mSCORESWAPPED 15 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
6. Jackknife Sit-Up
60.8 mSCORESWAPPED 15 TIMESJackknife Sit-Up is a combination of a Sit Up and a Leg Pull-In. Like the other two exercises, this is a bodyweight core exercise that offers the benefits of both. It’s very similar to a Cocoon Crunch, however, you’ll be raising your entire torso off the ground, rather than just your shoulder blades. This is a great exercise for anyone looking to add some extra challenge to their core workout.
7. Plank Jack
18.8 mSCORESWAPPED 14 TIMESPlank Jack is a dynamic variation on the standard Plank. This compound, bodyweight exercise primarily targets the core while also engaging the shoulders and legs. By combining a high plank position with lateral jumps of the feet, you increase the intensity and add cardio benefits, making it a great way to improve both core stability and cardiovascular endurance.
- Intermediate
- Abs
8. Spiderman Plank Crunch
42.2 mSCORESWAPPED 10 TIMESSpiderman Plank Crunch is a variation of the more standard Plank. This compound exercise primarily targets the core, with an added emphasis on the obliques. By bringing each knee up towards your elbow while maintaining a plank position, you engage your core more dynamically and improve your overall stability. This is a great exercise for anyone looking to make their planks more challenging and effective.
- Intermediate
- Abs
9. Plank Body Saw
44.7 mSCORESWAPPED 10 TIMESPlank Body Saw is a variation on the standard Plank, adding dynamic movement to further challenge your core. By rocking your body back and forth while maintaining a plank position, you increase instability which forces your core to engage more intensely. This exercise is great for building strength and stability in the abs, obliques, and lower back.
10. Exercise Ball Crunch
79.2 mSCORESWAPPED 10 TIMESExercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.