Plank Jack on Elbows
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The plank jack on elbows is a body-weight aerobic exercise that combines a forearm plank hold with a jumping-jack leg movement. It challenges the core, shoulders, glutes, and hip flexors while elevating your heart rate. Use it to build core stability and cardiovascular conditioning at the same time.
How to do the Plank Jack on Elbows
- 1Start in a forearm plank with your elbows directly under your shoulders and your forearms flat on the floor.
- 2Extend your legs straight behind you, feet together, forming a straight line from head to heels.
- 3Brace your core, squeeze your glutes, and keep your hips level before moving.
- 4Jump both feet out to the sides simultaneously, landing softly on the balls of your feet.
- 5Immediately jump both feet back together to the starting position.
- 6Maintain a neutral spine throughout — do not let your hips rise or sag as your legs move.
- 7Continue the out-and-in leg jumps at a controlled, steady pace for the target number of reps or time.
- 8To finish, step both feet together and hold the plank briefly before releasing to the floor.
Form tips
- Keep your elbows shoulder-width apart and press your forearms into the floor to avoid shoulder collapse.
- Focus on keeping your hips still — the movement should come entirely from your legs.
- Land softly on the balls of your feet each time to reduce joint stress and maintain control.
- Breathe steadily throughout; exhale as your feet jump out, inhale as they return.
- If your lower back begins to arch, slow the tempo or reduce range of motion before stopping completely.
Common mistakes
- Letting the hips pike up: raising the hips removes tension from the core and turns the move into a less effective glute stretch rather than a stability challenge.
- Allowing the hips to sag: a dropped pelvis compresses the lower back and shifts load away from the core, increasing injury risk.
- Jumping with heavy foot strikes: loud, hard landings signal poor control and place unnecessary impact on the ankles and knees.
- Moving the elbows out of alignment: flaring elbows wider than the shoulders reduces shoulder stability and can cause discomfort over time.
- Holding the breath: breath-holding increases intra-abdominal pressure unnecessarily and accelerates fatigue during aerobic work.
Frequently asked questions
What muscles does the plank jack on elbows work?
The primary demand falls on the core — specifically the transverse abdominis, rectus abdominis, and obliques — which must resist rotation and extension as the legs move. The shoulders and upper back work isometrically to hold the forearm plank, while the glutes and hip flexors are active with each leg jump.
How is the plank jack on elbows different from a regular plank jack?
A regular plank jack is performed in a high-plank (hands on the floor) position, which loads the wrists and requires more tricep and chest stabilization. The elbow variation lowers your center of gravity and removes wrist strain, making it more accessible for people with wrist discomfort while increasing the demand on the shoulder stabilizers.
Can beginners do plank jacks on elbows?
Yes, but beginners should first establish a solid forearm plank hold for at least 20–30 seconds before adding the jumping movement. Start with slow, controlled steps out and in rather than jumps until core stability and coordination improve.
How many reps or how long should I do plank jacks on elbows?
A common approach is to work in timed sets of 20–45 seconds with 15–30 seconds of rest, repeated for 2–4 rounds. Alternatively, aim for 10–20 complete out-and-in cycles per set. Adjust volume based on your current fitness level and how well you maintain form throughout.
Can I do plank jacks on elbows every day?
Because it is a low-impact aerobic movement rather than a heavy strength exercise, daily sessions are generally fine for most people. Pay attention to core fatigue and lower back comfort — if either is present, rest a day to allow recovery.
