Core · Bodyweight
Plank Jack Slide with Towel
How to do the plank jack slide with towel, 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
Get into a high plank with each foot on a small towel on a smooth floor. Keeping your upper body steady, slide both feet apart wide, then slide them back together, like a low-impact jumping jack. Keep your hips level and core tight throughout.
- 1Feel your core bracing hard to keep your hips square as the feet slide
- 2out
- 3Feel your inner thighs and outer hips control the legs spreading and returning
- 4Keep your shoulders stacked over your wrists and your spine long
Common mistakes
- Don't let your hips drop or pike as the feet slide
- Avoid rushing; control the slide out and back
- Don't round your upper back or hold your breath
Muscles worked
The plank jack slide with towel mainly works the lower abs and upper abs, with the obliques, glutes, adductors, forearms, and front delts assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesSupport
- GlutesSupport
- AdductorsSupport
- ForearmsSupport
- Front DeltsSupport
- TricepsMinor
- Lower BackMinor
- Upper TrapsMinor
- QuadsMinor
- HamstringsMinor
- CalvesMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the plank jack slide with towel 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.