Plank Jacks
Plank jacks are a bodyweight exercise that combines the core stability demand of a plank with the cardiovascular challenge of a jumping jack. This movement targets the abdominal muscles while elevating heart rate.
How to do it
- Start in a high plank position with your hands under your shoulders and body forming a straight line.
- Keeping your core braced, jump both feet out wide simultaneously.
- Jump your feet back together.
- Continue the jumping jack motion with your legs while maintaining the plank position.
- Repeat for the desired number of repetitions or duration.
Form cues
- Stack your wrists directly underneath your shoulders.
- Engage your abdominal muscles to protect your lower back.
- Land softly on the balls of your feet when jumping out and in.
- Keep your hips level with your shoulders throughout the movement.
Breathing: Inhale as you jump your feet out wide, and exhale steadily as you jump them back to the center.
Common mistakes
- Sagging hips toward the floor can strain your lower back and reduces core engagement.
- Bouncing your hips up and down shifts tension away from your abs and onto your shoulders.
- Holding your breath limits oxygen delivery and makes the cardio interval unnecessarily difficult.
Muscles worked
Primary: abs. Secondary: shoulders, glutes, hip abductors.
Suggested sets & reps
Get fitter
3 sets × 20–30 seconds work, rest 60 seconds
Lose weight
3–4 sets × 30–45 seconds work, rest 45 seconds
Build muscle
3 sets × 12–15 total reps, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp wrist or lower back pain, stop immediately and choose a gentler plank variation.
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
What should I do if plank jacks hurt my lower back?
If your lower back aches, your hips are likely sagging. Drop to your knees for a standard plank or reduce the range of motion until your core strength catches up.
How can I make this exercise easier on my wrists?
You can perform the plank position with your hands elevated on a sturdy bench or perform forearms planks if wrist mobility is an issue.
How often should I include plank jacks in my routine?
You can add them 2 to 3 times per week as part of a core or cardio circuit, ensuring you have at least one rest day between sessions.