Resistance-Band Plank Jack
Plank jacks with resistance! Strengthen your core & legs, and build stability. A challenging but effective full-body exercise.
The Resistance-Band Plank Jack mainly works the core, with help from the chest and triceps. You'll need: resistance bands.
Required Equipment
Resistance-Band Plank Jack Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Resistance-Band Plank Jack Variations and Alternatives
How to do the Resistance-Band Plank Jack
Wrap a resistance band around your ankles and get into the plank position. Keep your hands shoulder-width apart directly below your shoulders, body in a straight line from head to heels.
Begin with your feet together. Make sure to keep the core tight and engaged throughout the movement.
Jump your feet out to the sides as far as you can, stretching the resistance band.
Quickly jump your feet back together, maintaining tension on the band throughout the exercise.
Repeat for the desired number of repetitions. Ensure that your hips remain level and don't sag or pike up during the movement.
Make sure to perform the exercise in a controlled manner, focusing on stability and maintaining proper form, rather than speed.
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Resistance-Band Plank Jack FAQs
What muscles does the Resistance-Band Plank Jack work?
The Resistance-Band Plank Jack mainly works the core, with help from the chest and triceps. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Resistance-Band Plank Jack?
Resistance bands.
What are some Resistance-Band Plank Jack variations and alternatives?
Similar exercises include the Band Jackknife Sit-Up, Diver Plank Jack, Dumbbell Plank Jack and Bodyweight Plank Jack.
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