Plank Jack
The plank jack is a bodyweight exercise targeting the abs, with secondary engagement of the shoulders, glutes, and lower legs. It combines the stability demands of a plank with a lateral jumping motion of the feet to add a cardiovascular component while training core endurance.
How to do it
- Begin in a forearm or high plank position with your body in a straight line from head to heels.
- Engage your core and keep your hips stable throughout.
- Jump both feet out to the sides simultaneously, landing wider than hip-width apart.
- Immediately jump both feet back together to the starting position.
- Continue for the desired number of repetitions at a controlled pace.
Form cues
- Keep your body in a straight line from head to heels.
- Engage your core tightly before you start moving.
- Land softly on the balls of your feet during the jump.
- Keep your hips level and avoid letting them sag.
Breathing: Inhale as you jump your feet out, and exhale as you jump them back to the center.
Common mistakes
- Sagging hips cause lower back strain because the core gives out.
- Bouncing too fast leads to losing control of form and balance.
- Looking forward instead of down strains the neck and misaligns the spine.
Muscles worked
Primary: abs. Secondary: shoulders, glutes, lower legs.
Suggested sets & reps
Get fitter
3 sets x 20 to 30 reps, rest 60 seconds
Lose weight
3 sets x 30 to 45 seconds, rest 45 seconds
Build muscle
3 sets x 12 to 15 reps, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off or switch to a stationary plank.
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
Will plank jacks hurt my wrists?
They can place pressure on the wrists. Try doing them from your forearms if your wrists feel sensitive.
How can I stop my hips from bouncing?
Slow down the movement and squeeze your core and glutes harder before jumping your feet.
Can I do plank jacks on a carpet?
Yes, a firm carpet or exercise mat works well to cushion your hands or forearms.