Strengthen Core with High Plank Jacks

High Plank Jacks

Rep Range

Time Based

Hints

Begin in a high plank position with your hands directly beneath your shoulders, feet together, and your body forming a straight line from head to heels. Engage your core for stability. As you maintain a strong upper body position, jump your feet out to the sides, similar to the motion of a standing 'jumping jack.' Quickly and with control, jump your feet back together to return to the starting position. This movement effectively engages the core, shoulders, and hip abductor muscles.

Common Mistakes

Avoid allowing your hips to sag or pike up during the exercise, which can reduce its effectiveness and place unnecessary strain on your lower back. Maintaining a neutral spine throughout is crucial. Also, be sure not to lock out your elbows or let your head droop. Ensure your leg movements are controlled and purposeful, avoiding any wild or erratic actions that could lead to injury.

Breathing

Exhale as you jump your feet apart, emphasizing core engagement. Inhale as you bring your feet back together, preparing for the next repetition. This rhythmic breathing can help you maintain a consistent pace and ensure proper muscle engagement throughout the exercise.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps