Plank in Out
The plank in out is a dynamic core exercise that adds a jumping component to a standard plank by moving the feet in and out. It targets the abdominals and hip flexors while elevating the heart rate and improving core stability under movement.
How to do it
- Start in a forearm or high plank position with your core engaged and body in a straight line.
- Jump both feet outward to a wide stance, then jump them back to the starting position.
- Maintain a stable plank with your hips level throughout the movement.
- Move at a consistent pace for the desired number of repetitions or duration.
Form cues
- Keep your body in a straight line from head to heels.
- Engage your abs tightly before jumping your feet.
- Land softly on your toes to protect your joints.
- Keep your hips level and avoid letting them sag.
Breathing: Inhale as you jump your feet outward, and exhale steadily as you jump them back to the center.
Common mistakes
- Sagging hips cause lower back strain because the core relaxes.
- Bouncing too high up disrupts core tension and control.
- Holding your breath limits oxygen and makes the movement harder than necessary.
Muscles worked
Primary: abs. Secondary: hip flexors, shoulders, glutes.
Suggested sets & reps
Get fitter
3 sets × 30 seconds, rest 60 seconds
Lose weight
3–4 sets × 30–45 seconds, rest 45 seconds
Build muscle
3 sets × 12–15 repetitions, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back or shoulder discomfort, ease off or choose a gentler option.
- If you have wrist or shoulder sensitivities, check with a professional before performing high-impact floor movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How can I stop my lower back from aching during the plank in out?
Lower back pain usually happens when your hips start to sag. Try tucking your pelvis slightly and shortening the distance of your foot jumps to keep your core engaged.
Should I do these on my elbows or my hands?
You can do either. Forearm planks are generally easier on the wrists, while high planks on your hands can feel more natural for jumping movements.
How often can I include this exercise in my routine?
You can safely include it 2 to 3 times a week as part of your core or cardio workouts, as long as you feel fully recovered between sessions.