FlexPlank Jacks
Muscles worked
- Rectus Abdominis
- Transverse Abdominis
- Gluteus Medius
- Anterior Deltoid
- Gluteus Maximus
- CategoryCore
- Default target4 sets × 30 seconds
- EquipmentBodyweight
- Movement patternCore
- Training stylesHIIT
Technique
Setup
Assume a high plank or forearm plank position. Keep your core tight and back flat.
Movement
Jump your feet out to the sides and then jump them back together, similar to a jumping jack motion but in a plank.
Form Tip
Stabilize your upper body and avoid letting your hips bounce up and down. The movement should come solely from the legs.
Increase Difficulty
Increase the speed or perform in a high plank position while tapping opposite shoulders.
Decrease Difficulty
Step one foot out at a time instead of jumping.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.