Weighted Elbow Plank Pike Jacks
Muscle Groups: Abs
Weighted Elbow Plank Pike Jacks focuses on Abs, with Shoulders, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Elbow Plank Pike Jacks with proper form and technique.
- 1
Assume an elbow plank position with your forearms on the floor and a weight plate placed on your lower back.
- 2
Ensure your body forms a straight line from head to heels, with your core engaged and hips stable.
- 3
Keeping your legs straight and core tight, lift your hips high towards the ceiling, forming an inverted V-shape with your body.
- 4
While maintaining the pike position, quickly jump your feet out to the sides, then immediately jump them back together.
- 5
Lower your hips back down to the starting elbow plank position, maintaining a straight line from head to heels.
Secondary Muscles
While Weighted Elbow Plank Pike Jacks primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Lower Back . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Elbow Plank Pike Jacks, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Elbow Plank Pike Jacks, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
