Floor Jack 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Floor Jack is a bodyweight exercise that primarily targets the abs while also engaging the shoulders as a secondary muscle group. Starting in a plank position with hands on the floor, you jump your legs in and out in a controlled, jack-like motion, maintaining a stable core throughout. This dynamic movement improves core strength, shoulder stability, hip mobility, and cardiovascular endurance, making it an effective full-body exercise without the need for any equipment.
How to Perform
Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
Engage your core and keep your back flat.
Jump both feet out to the sides simultaneously, keeping your legs straight and maintaining a stable upper body.
Immediately jump your feet back together to return to the starting plank position.
Continue this in a controlled, rhythmic motion, focusing on keeping your core tight and shoulders stable.
Breathe steadily throughout the movement.
Maintain proper alignment of your wrists, shoulders, and hips to prevent strain.
Adjust the speed of the jumps according to your fitness level while keeping control.
★ 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
Keep your core engaged throughout to protect your lower back.
Maintain a straight line from head to heels to ensure proper plank form.
Land softly on your feet to reduce impact on your joints.
Control the speed of your jumps to maintain stability and balance.
Avoid letting your hips sag or lift too high during the movement.
Keep your shoulders stable and avoid shrugging them toward your ears.
Focus on a full range of motion with legs jumping wide and returning together.
Breathe steadily and avoid holding your breath.
Start with shorter intervals if needed and gradually increase duration.
Ensure wrists are aligned under shoulders to prevent strain.
How Not to Perform
Do not let your hips sag or drop toward the floor.
Do not raise your hips too high, breaking the plank alignment.
Do not lock your elbows or let your shoulders collapse.
Do not perform the jumps too fast, sacrificing control and stability.
Do not let your feet land unevenly or staggered.
Do not hold your breath; maintain steady breathing.
Do not allow your shoulders to shrug toward your ears.
Do not bend your knees excessively; keep legs mostly straight.
Do not flare your lower back; keep core tight throughout.
Do not ignore wrist alignment; hands should stay under shoulders.
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.
