Core · Bodyweight
Plank Jack on Elbows
How to do the plank jack on elbows, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a forearm plank with elbows under your shoulders and body in a straight line. Keeping your upper body still, jump both feet out wide, then jump them back together, like a horizontal jumping jack. Continue at a controlled pace without letting your hips bounce.
- 1Feel your entire core working to keep your hips from swaying as your feet
- 2jump
- 3Feel your glutes and outer hips engage as the legs spread and return
- 4Keep your shoulders over your elbows and hold a long, stable spine
Common mistakes
- Don't let your hips sag or rise as you jump the feet
- Avoid rotating or twisting at the hips; keep them square
- Don't hold your breath; breathe through each jack
Muscles worked
The plank jack on elbows mainly works the lower abs and upper abs, with the obliques, glutes, front delts, and adductors assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- AdductorsSupport
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- QuadsMinor
- HamstringsMinor
- CalvesMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the plank jack on elbows 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.