Core · Bodyweight
Explosive Dynamic Plank
How to do the explosive dynamic plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Hold a plank on your hands with your body in a straight line and your core braced. Explosively push off the floor so your hands leave the ground briefly, or drive your hips up and back fast then return to the plank. Land soft and reset your tight plank position before the next rep.
- 1Your core staying locked as you explode
- 2Your shoulders and chest absorbing the landing
- 3A straight line from head to heels on every reset
Common mistakes
- Letting your hips sag or pike on the reset
- Landing with locked, stiff elbows
- Losing the core brace between reps
Muscles worked
The explosive dynamic plank mainly works the upper abs and lower abs, with the triceps, mid chest, obliques, front delts, forearms, upper chest, and glutes assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- TricepsSupport
- Mid ChestSupport
- ObliquesSupport
- Front DeltsSupport
- ForearmsSupport
- Upper ChestSupport
- GlutesSupport
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the explosive dynamic plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.