Step Plank Jack
The Step Plank Jack mainly works the core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Step Plank Jack Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Hip Abductor (gluteus medius); Obliques
How to do the Step Plank Jack
Setup
Begin in a standard forearm plank position: forearms on the floor, elbows aligned under shoulders, and legs extended straight behind you.
Maintain a straight line from your head to your heels, engaging your core and glutes to prevent your hips from sagging or lifting too high.
Execution
From the starting plank, keep your upper body stable and motionless.
Exhale as you lift one foot and step it out to the side, tapping your toes on the floor.
Inhale as you return that foot to the starting center position.
Immediately repeat the movement with the opposite leg, tapping the foot out to the side and returning to the center.
Continue the alternating pattern, focusing on minimizing torso rotation throughout the movement.
Step Plank Jack FAQs
What muscles does the Step Plank Jack work?
The Step Plank Jack mainly works the core, with help from the hip abductors (outer thighs). The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Step Plank Jack?
None. The Step Plank Jack is a bodyweight exercise, so you can do it anywhere.
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