Plank Jack Taps
Rep Range
Time Based
Hints
Starting in a low plank position with your forearms on the ground and your elbows directly beneath your shoulders, make sure your body forms a straight line from your head to your heels. Engage your core to ensure stability throughout the exercise. As you lift one leg slightly off the ground, gently tap your toes to the side. Return the foot to the starting position and then repeat the movement with the opposite foot. This exercise requires minimal leg elevation, but it's essential to maintain a controlled, fluid motion while keeping the core engaged.
Common Mistakes
Avoid letting your hips sag or rotate too much when tapping the foot to the side. This can compromise your lower back and reduce core engagement. Keeping the core engaged throughout will help maintain hip stability. Also, be mindful not to lift the leg too high during the tap, as this might strain the hip flexors or result in a loss of balance.
Breathing
Inhale as you lift and tap one foot to the side. Exhale as you return the foot to its starting position. The controlled breathing aids in maintaining stability and rhythm during the exercise.
Muscle Focus
Primary Muscles
Core
Secondary Muscles
Lower Body, Lower Back
Tertiary Muscles
Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps