Protraction Plank Jack
Plank jacks with a twist! Strengthen your core & serratus anterior with shoulder protraction. Level up your plank game!
The Protraction Plank Jack is a compound exercise that mainly works the back and core, with help from the chest and triceps. No equipment needed: it uses just your bodyweight.
Protraction Plank Jack Muscles Worked
Primary
Boxer Muscle (serratus anterior); Abdominals (rectus abdominis)
Secondary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Protraction Plank Jack Variations and Alternatives
How to do the Protraction Plank Jack
Start in a plank position with your arms extended directly below your shoulders, feet together, and your body forming a straight line from head to heels.
Engage your core and glutes to maintain stability throughout the movement. Your shoulders should also be protracted, meaning they are slightly rounded as you push the ground away from you to engage your serratus anterior muscles.
Jump your feet out to the sides as if doing a jumping jack, while keeping your upper body stable and maintaining protraction of the shoulders.
Quickly jump your feet back together to return to the starting plank position.
Repeat the movement for a specific number of repetitions or for a set amount of time, focusing on maintaining good form and a tight core throughout the exercise.
As always, it's important to warm up before exercise and consider consulting with a fitness professional to ensure exercises are done with proper form, especially if you're new to them or have any existing health concerns.
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Protraction Plank Jack FAQs
What muscles does the Protraction Plank Jack work?
The Protraction Plank Jack mainly works the back and core, with help from the chest and triceps. The main muscles are the serratus anterior and rectus abdominis.
What equipment do you need for the Protraction Plank Jack?
None. The Protraction Plank Jack is a bodyweight exercise, so you can do it anywhere.
Is the Protraction Plank Jack a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Protraction Plank Jack variations and alternatives?
Similar exercises include the Diver Plank Jack, Double Plank Jack to 4-Mountain-Climber, Dumbbell Plank Jack and Bodyweight Plank Jack.
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