Plank Jack
A bodyweight conditioning exercise that combines a high plank with a jumping jack motion to target the core and hip abductors while building cardiovascular endurance.
About Exercise
Equipment
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Glutes, Quads
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Lower Back
7/10Erector Spinae
Shoulders
6/10Anterior Delts
Glutes
5/10Glute Max, Glute Medius
Quads
4/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a high plank position with hands directly under your shoulders, feet together, and your body forming a straight line from head to heels.
- Brace your core to keep your hips stable and level.
- Jump both feet out wide to the sides simultaneously.
- Land softly on the balls of your feet.
- Immediately jump your feet back together to the starting position.
- Repeat the movement rhythmically without letting your hips sag or pike.
Coaching Tips
Form Cues
- Keep hips level
- Hands under shoulders
- Land softly
- Core tight
Breathing
Breathe continuously and rhythmically throughout the movement; do not hold your breath.
Tempo
1-0-1
Range of Motion
Feet should jump from touching to slightly wider than shoulder-width apart while maintaining a rigid plank position.
Safety
Safety Notes
- Stop if you feel sharp pain in the lower back
- Ensure wrists are warmed up before starting
Spotting
No spotting required.
Common Mistakes
- Hips bouncing up and down
- Lower back sagging
- Butt piking in the air
- Looking back at feet
When to Avoid
- Wrist pain
- Shoulder impingement
- Lower back injury
Flexibility Needed
- Shoulder flexion
- Ankle dorsiflexion
- Wrist extension
Build Up First
- Hold static plank for 30 seconds
- Basic jumping jack form
Also known as
Plank Jacks, High Plank Jacks, Prone Jacks
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