Plank Jack Modification
The plank jack modification is a cardio and core exercise that combines the stability demands of a plank with the heart rate elevation of a jumping jack. By keeping the upper body fixed, it targets the shoulders and abs while conditioning the lower body.
How to do it
- Start in a high plank position with hands under your shoulders and body in a straight line.
- Engage your core and jump both feet out wider than hip-width.
- Immediately jump your feet back together.
- Continue the in-and-out jumping motion at a controlled pace.
- Repeat for the desired number of repetitions or duration.
Form cues
- Keep your hands firmly planted directly under your shoulders.
- Engage your core to prevent your hips from sagging toward the floor.
- Jump your feet out wide, then back together in a controlled rhythm.
- Maintain a straight line from your head to your heels throughout.
Breathing: Breathe steadily throughout the movement, exhaling as you jump your feet out and inhaling as you bring them back together.
Common mistakes
- Sagging hips cause lower back strain because the core relaxes.
- Bouncing too high on the toes places unnecessary stress on the ankle joints.
- Moving too fast leads to poor form and loss of balance.
Muscles worked
Primary: cardio. Secondary: abs, shoulders, upper legs.
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 × 10–15 reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel discomfort in your lower back, ease off or shorten your range of motion.
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
Can I do plank jack modifications if I am a complete beginner?
Yes, but if you find it too challenging, you can start with regular planks or step your feet out one at a time instead of jumping.
Where should I feel this exercise?
You should feel your core muscles working to keep your torso stable, along with your shoulders and upper legs.
How often can I include this in my home workout routine?
2 to 3 times per week is plenty as you build up your core strength and cardiovascular endurance.