Demo & instructions
Plank Step-Out
Also known as: Low-Impact Plank Jack, Plank Toe Tap, Walking Plank Jack
Instructions
From a straight-arm plank, one foot steps out to the side and back, then the other, in a steady rhythm. It is the plank jack without the jump.
- Movement
- Anti-extension
- Type
- Compound
- Level
- Beginner
- Typical range
- 20 sec – 2 min
Setup
- 1Set up in a straight-arm plank with the feet together.
- 2Brace the trunk and keep the neck long.
Execution
- 1Step one foot out to the side and tap the toe on the floor.
- 2Bring it back to the centre and step the other foot out.
- 3Continue alternating at a brisk pace with the hips still.
Breathing
Exhale as the foot steps out; inhale as it returns.
Form cues
Target
How much of each set every muscle carries.
Primary
- Abs100% share of the work
- Deep core60% share of the work
Secondary
- Front delts40% share of the work
- Outer hips40% share of the work
- Obliques30% share of the work
Stabilizers
- Triceps15% share of the work
Equipment
No equipment needed
Just you and a little floor space.
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
