Protraction Plank Jack

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and feet together.
2. Actively push the floor away to protract your shoulder blades, creating a slight rounding in the upper back.
3. Engage your glutes and pull your belly button toward your spine to create a rigid, straight line from head to heels.

How to do it

1. Jump both feet out wide to the sides while maintaining the 'pushed away' protracted shoulder position.
2. Quickly jump your feet back to the starting position without letting your hips sag or bounce.
3. Exhale sharply as you jump the feet out and inhale as they return to center.
4. Maintain a fast, rhythmic tempo while keeping the upper body as still as possible.

Form checklist

• Keep the shoulder blades spread wide apart throughout the entire set.
• Ensure the hips stay level with the shoulders; do not let them pike up or drop down.
• Keep your gaze slightly ahead of your hands to maintain a neutral neck.
• Land softly on the balls of your feet to minimize impact.

Pro tips

• Focus on the 'mind-muscle connection' with your serratus anterior by imagining you are trying to push your spine through the ceiling.
• Minimize torso rotation by bracing your obliques as if preparing for a punch.

Make it harder

• Place a small resistance band around your ankles to increase glute and hip abductor tension.
• Perform the movement with your hands on a slightly unstable surface like a BOSU ball or medicine ball.

Frequently asked

What muscles does the protraction plank jack work?

The protraction plank jack primarily targets the abs, deltoids, obliques, and serratus anterior, and also works the trapezius as secondary muscles.

What equipment do you need for the protraction plank jack?

The protraction plank jack requires no equipment — just your body weight.

Is the protraction plank jack good for beginners?

The protraction plank jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Suspender Incline PlankIntermediate · abs, deltoids, obliques, and serratus anterior
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals