Weighted Plank Pike Jumps
Muscle Groups: Abs
Weighted Plank Pike Jumps focuses on Abs, with Shoulders, Quads, Hips, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Plank Pike Jumps with proper form and technique.
- 1
Begin in a high plank position with your hands directly under your shoulders and feet hip-width apart.
- 2
Carefully place a weight plate or dumbbell on your lower back, ensuring it is stable and secure.
- 3
Engage your core and lift your hips high towards the ceiling, keeping your legs as straight as possible to form an inverted V-shape.
- 4
From this pike position, quickly jump both feet forward towards your hands, landing lightly on the balls of your feet while keeping your hips elevated.
- 5
Immediately jump your feet back to the starting high plank position, maintaining a straight line from your head to your heels.
Secondary Muscles
While Weighted Plank Pike Jumps primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Quads, Hips, 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 Plank Pike Jumps, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Plank Pike Jumps, 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.
