Explosive Dynamic Plank

Muscles worked

Setup

1. Start in a high plank position with your hands placed slightly wider than shoulder-width apart.
2. Stack your shoulders directly over your wrists and engage your glutes to create a straight line from head to heels.
3. Position your feet together, resting on the balls of your feet with your core braced tightly.
4. Maintain a neutral neck by gazing at a point about 6 inches in front of your hands.

How to do it

1. Exhale sharply and explosively jump both feet out wide, landing softly on your toes while keeping your hips level.
2. Immediately jump both feet back to the starting position without letting your lower back arch or your hips sag.
3. Maintain a rapid, rhythmic tempo, ensuring your upper body remains completely still and braced throughout the movement.
4. Inhale during the transition and exhale on each explosive jump outward.

Form checklist

• Keep your hips level with your shoulders; do not let them bounce up or dip down.
• Ensure your wrists, elbows, and shoulders stay in a straight vertical line.
• Maintain a 'hollow body' position by pulling your belly button toward your spine.
• Avoid locking out your elbows completely; keep a micro-bend to protect the joints.

Pro tips

• Focus on 'pushing the floor away' through your palms to maximize serratus anterior and pectoral engagement.
• Minimize the sound of your feet hitting the floor; the quieter the landing, the more your core is controlling the deceleration.
• Imagine a glass of water resting on your lower back; your goal is to move your legs without spilling a drop.

Make it harder

• Perform the movement with your hands on an unstable surface like a BOSU ball or medicine ball.
• Add a 'Plank Jack to Tuck' by alternating the wide jump with a jump bringing both knees toward your chest.

Frequently asked

What muscles does the explosive dynamic plank work?

The explosive dynamic plank primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the explosive dynamic plank?

The explosive dynamic plank requires no equipment — just your body weight.

Is the explosive dynamic plank good for beginners?

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

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Bosu Ball Plank HoldIntermediate · abs, deltoids, obliques, and pectorals
• Knee Tap Sky ReachIntermediate · abs, calves, deltoids, obliques, and pectorals
• Lying Leg Tuck Hip Twist StretchBeginner · abs, deltoids, obliques, pectorals, and quadriceps