Abs & core
Plank Step Outs
A low impact plank jack: from a high plank, you step one foot out to the side and back in, then the other. Your core and shoulders hold you steady with no jumping.
- Works
- Core, glutes, front shoulders
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Start in a high plank with your hands under your shoulders and your feet together.
- 2Step your right foot out wide to the side, then bring it back in.
- 3Step your left foot out and back in.
- 4Keep alternating at a steady pace, with your hips level the whole time.
Cues
- Hips stay still. Only your foot moves.
- Brace your core before each step.
- Keep your shoulders over your hands.
Common mistakes
- Hips swaying side to side. Brace your core and take a slightly smaller step.
- Hips piking up. Lower them back in line with your shoulders and heels.
- Lower back sagging. Squeeze your glutes and pull your belly button in.
Easier
Put your hands on a bench or step, or pause in the plank for a moment between steps.
Harder
Jump both feet out and in together (plank jacks), or step faster while your hips stay still.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What's a low impact alternative to plank jacks?
Plank step outs. You step one foot out and back at a time instead of jumping both, so there's no landing. Your core and shoulders still hold the plank the whole time.
