Step by step instructions, muscle activation and variants for the Protraction Plank Jack.
A dynamic plank variation that combines active scapular protraction with a jumping-jack leg movement. The protracted position keeps the serratus anterior and core under constant tension while the leg jacks add cardiovascular demand and hip-adductor/abductor challenge.
Common mistakes content is coming soon.
The Protraction Plank Jack is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.