Core · Bodyweight
Protraction Plank Jack
How to do the protraction plank jack, 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 or high plank with your body in a straight line. Press the floor away to push your shoulder blades apart while you jump your feet out wide and back together like a jumping jack. Keep the protraction held as your legs move.
- 1The muscles around your shoulder blades working as you press the floor
- 2away
- 3Core fighting to keep your hips level while your legs jump
- 4A steady, controlled rhythm in and out with your feet
Common mistakes
- Letting your hips bounce up and down as you jack
- Bending your elbows to drive the movement
- Rounding into your lower back instead of staying long
Muscles worked
The protraction plank jack mainly works the upper abs and lower abs, with the obliques, mid traps, glutes, calves, front delts, and adductors assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- Mid TrapsSupport
- GlutesSupport
- CalvesSupport
- Front DeltsSupport
- AdductorsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the protraction plank jack 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.