Plank Jack on Elbows
The Plank Jack on Elbows is an effective core exercise that also engages your shoulders and legs. You start in a plank position on your elbows and jump your feet out and in, similar to a jumping jack.
- Begin in a forearm plank position with your elbows directly under your shoulders.
- Keep your body in a straight line from head to heels.
- Jump your feet out wide, then quickly jump them back together.
- Maintain core tension throughout the movement.
How to perform the Plank Jack on Elbows
- Set up. Set up in a stable, balanced starting position appropriate for the Plank Jack on Elbows using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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