Elbow Plank Pike 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Elbow Plank Pike Jacks are a dynamic core-focused bodyweight exercise performed from an elbow plank position that combines plank stability with explosive leg movement to challenge the abdominal muscles. The exercise primarily targets the abs while also engaging the obliques to control rotation and maintain balance as the legs jump out and in. By keeping the upper body stable and the core braced throughout the movement, Elbow Plank Pike Jacks improve core strength, endurance, and coordination while placing minimal stress on the joints and requiring no equipment.
How to Perform
Position yourself on your forearms with elbows under the shoulders, legs extended behind you, and your body aligned in one straight line from head to heels.
Brace your abdominal muscles, press the forearms firmly into the floor, and keep the hips level without letting them sag or rise.
With both legs straight, explosively hop your feet outward to a wide stance while maintaining full control through the core.
Immediately spring the feet back together to the starting position, keeping the movement quick, light, and controlled.
Throughout each repetition, stabilize the shoulders, avoid shifting weight side to side, and keep the spine neutral to place maximum emphasis on the abs and obliques while protecting the lower back.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Align the shoulders directly above the elbows to ensure joint stability and reduce unnecessary stress on the shoulders.
Hold the hips in a neutral position, preventing them from dropping or rising, so the body remains long and straight throughout the movement.
Maintain a controlled, consistent breathing pattern, using each breath to reinforce core tension and movement efficiency.
How Not to Perform
Do not allow the hips to sag toward the floor, as this shifts tension away from the abs and places excessive stress on the lower back.
Do not lift the hips too high into a pike position, which reduces core activation and changes the intended mechanics of the movement.
Do not let the shoulders drift behind or far in front of the elbows, as this increases shoulder strain and destabilizes the plank.
Do not rush the foot jumps with uncontrolled momentum, since sloppy leg movement decreases abdominal engagement and wastes energy.
Do not hold your breath during repetitions, as this limits core control and reduces overall movement efficiency.
Do not allow the upper body to rock side to side, which shifts focus away from the abs and obliques and compromises stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
