Plank Jacks with Gliders
Plank Jacks with Gliders
Equipment: Dual Sided Disc Gliders
Difficulty: Intermediate to Advanced
Target Muscles: Core, shoulders, hip abductors, cardiovascular system
How to Perform Plank Jacks with Gliders
Step-by-Step Instructions:
- Place a glider disc under each foot
- Start in a high plank position with hands under shoulders
- Keep your body in a straight line from head to heels
- Engage your core and keep your hips level
- Slide both feet out wide to the sides simultaneously
- Slide your feet back together to the starting position
- Continue this jumping jack motion with your legs
- Maintain a strong plank throughout
Recommended Sets & Reps:
- Beginners: 2-3 sets of 15-20 reps
- Intermediate: 3 sets of 25-30 reps
- Advanced: 3-4 sets of 40-50 reps or 30-60 second intervals
Form Tips:
- Keep your hips down and level throughout
- Don't let your lower back sag
- Keep your shoulders stable over your wrists
- Engage your core to prevent movement in your torso
- Move your legs smoothly and with control
- Breathe steadily throughout
Common Mistakes to Avoid:
- Letting hips pike up or sag down
- Moving too fast and losing form
- Not sliding feet wide enough
- Rounding your shoulders
- Holding your breath
- Letting your torso rotate
Modifications:
- Easier: Slow down the pace or perform regular plank jacks without gliders
- Harder: Increase speed, add a push-up between jacks, or perform for longer durations
Benefits:
- Excellent cardio and core combination
- Strengthens shoulders and core simultaneously
- Improves cardiovascular endurance
- Burns calories efficiently
- Enhances coordination
- Full-body engagement