Exercise guide
Plank Jack Slide With Towel
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This dynamic plank variation combines core stability with hip abduction, targeting the abdominals and obliques while challenging the shoulders and glutes through a low-impact sliding motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a small towel or slider under each foot on a smooth floor surface (hardwood or tile).
- Assume a high plank position with your hands stacked directly under your shoulders.
- Position your feet together and engage your glutes to create a straight line from head to heels.
How to do it
- Inhale and slide both feet out simultaneously into a wide 'V' position while keeping your torso perfectly still.
- Exhale and use your inner thighs and core to slide your feet back together to the starting position.
- Maintain a controlled tempo, focusing on smooth movement rather than momentum.
- Keep your arms locked and your weight distributed evenly across your palms.
Form checklist
- Keep your hips level with your shoulders; do not let them sag or pike upward.
- Maintain a neutral neck by looking at the floor about 6 inches in front of your hands.
- Ensure your shoulders stay directly over your wrists throughout the entire slide.
- Keep your core braced as if someone is about to punch you in the stomach.
Pro tips
- Focus on 'pulling' the floor together with your legs during the inward phase to maximize lower abdominal and adductor engagement.
- Press actively through your hands to protract your shoulder blades, which better engages the serratus anterior and stabilizes the upper body.
Make it harder
- Perform the movement from a forearm plank position to decrease your base of support and increase core demand.
- Add a 'tuck' by sliding both knees toward your chest between every three plank jack slides.
Frequently asked
- What muscles does the plank jack slide with towel work?
- The plank jack slide with towel primarily targets the abs, deltoids, and obliques, and also works the calves, hamstrings, and quadriceps as secondary muscles.
- What equipment do you need for the plank jack slide with towel?
- The plank jack slide with towel requires no equipment — just your body weight.
- Is the plank jack slide with towel good for beginners?
- The plank jack slide with towel is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.