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Plank Jack on Elbows
A bodyweight exercise that pairs a forearm plank hold with jumping jack leg movements to target core muscles for improved stability, endurance, and coordination; used in conditioning workouts to elevate heart rate.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Lower Back, Quads, Hamstrings
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Glutes
7/10Glute Max, Glute Medius
Shoulders
6/10Anterior Delts
Lower Back
5/10Erector Spinae
Quads
4/10Rectus Femoris
Hamstrings
4/10Biceps Femoris
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a forearm plank with elbows under shoulders, forearms flat on the ground, legs extended back with feet together, body forming a straight line from head to heels.
- Brace your core and squeeze glutes to maintain a neutral spine.
- Bend knees slightly and jump both feet out wider than hip-width apart.
- Immediately jump feet back together under hips.
- Repeat the jumping motion while keeping upper body stable.
- Continue for the set duration or reps, landing softly on toes.
Coaching Tips
Form Cues
- Core tight
- Body straight
- Land softly
- Eyes down
- Glutes squeezed
Breathing
Inhale as feet jump out, exhale as they jump in; maintain constant core bracing.
Tempo
1-0-1
Range of Motion
Elbows directly under shoulders; feet jump to mat-width apart and return together; body remains straight without sagging or piking hips.
Safety
Safety Notes
- Avoid if acute wrist, shoulder, or lower back pain exists
- Use mat for elbow comfort
- Stop if sharp pain occurs
- Consult professional with injuries
Spotting
No spotting required; bodyweight exercise performed solo.
Common Mistakes
- Hips sagging toward floor
- Upper body rocking
- Jerky leg jumps
- Neck straining upward
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back strain
- Recent hip surgery
Flexibility Needed
- Shoulder flexion for plank stability
- Hip mobility for leg abduction
- Ankle dorsiflexion for toe landing
Build Up First
- Master basic forearm plank hold
- Familiarity with jumping jacks
- Core bracing technique
Also known as
Elbow Plank Jacks, Forearm Plank Jacks, Plank Jacks Forearm
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