Plank Jack Advanced
Plank jack advanced is a bodyweight cardio and core exercise targeting the abs, with secondary engagement of the shoulders, glutes, and lower legs. It involves rapidly jumping the feet in and out while holding a plank position, increasing the intensity and cardiovascular demand of the standard plank jack.
How to do it
- Begin in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and keep your hips level throughout the movement.
- Explosively jump both feet outward wider than hip-width apart, then jump them back together.
- Perform the movement at maximum speed while maintaining a stable plank position.
- Continue for the desired number of repetitions or duration.
Form cues
- Keep your wrists stacked directly beneath your shoulders.
- Brace your core as if preparing to catch a gentle weight.
- Land softly on the balls of your feet during each jump.
- Keep your hips level to prevent your lower back from sagging.
Breathing: Inhale as you jump your feet outward, and exhale steadily as you jump them back to the center.
Common mistakes
- Letting the hips sag toward the floor strains the lower back and reduces core engagement.
- Bouncing the hips up and down changes the plank line and decreases the challenge for your abs.
- Holding your breath limits oxygen intake and makes high-intensity intervals feel much harder than they need to be.
Muscles worked
Primary: abs. Secondary: shoulders, glutes, lower legs.
Suggested sets & reps
Get fitter
3 sets of 30 seconds continuous movement, rest 60 seconds between sets
Lose weight
3 to 4 sets of 30 to 45 seconds, rest 45 seconds between sets
Build muscle
3 sets of 15 to 20 fast repetitions, rest 60 seconds between sets
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or unusual pain in your shoulders or lower back, stop the exercise right away.
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 protect my wrists during this high-intensity movement?
Make sure your hands are positioned directly under your shoulders with your fingers spread wide to distribute your weight evenly.
What should I do if my lower back starts to ache?
Stop and rest immediately. Aching in the lower back usually means your core fatigue is causing your hips to sag.
Can I do plank jack advanced on a carpeted floor?
Yes, but ensure your footwear or bare feet slide smoothly enough that your toes do not catch on the surface when jumping.