Plank Jack
Also known as: Plank Jumping Jacks, Plank Jacks
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Description
Plank jacks combine a straight-arm plank with jumps that open and close the feet. Keep your hands under your shoulders and jump both feet apart, then back together, while your torso stays steady. Use small, soft landings and a controlled rhythm so your hips remain in line with your shoulders and heels.
How to Perform
- Start in a high plank with your hands under your shoulders, arms straight, legs extended, and feet together. Keep your body in a straight line from head to heels.
- Brace your abdominal muscles, squeeze your glutes, and keep your neck neutral by looking at the floor slightly in front of your hands.
- Jump both feet out to the sides, about shoulder-width or slightly wider, while keeping your hands planted and hips level.
- Immediately jump both feet back together and return to the starting plank position.
- Continue jumping your feet out and in with a controlled rhythm. Keep your shoulders stable over your hands and avoid letting your lower back sag or hips lift.
- Breathe steadily throughout the set. Step one foot out and in at a time instead of jumping if you need a lower-impact option.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Spread your fingers and distribute pressure across the supporting palm.
- Use a nonslip surface to maintain firm hand contact during the jumps.
- Look at the floor just ahead of your hands to keep your neck relaxed.
- Maintain a steady breathing rhythm throughout the set.
- Use alternating outward steps for a version with less impact.
Common Mistakes
- Letting the hips sag or lower back arch as the feet jump apart.
- Piking the hips up.
- Landing the feet heavily or losing control during each jump.
- Jumping the feet too wide and shifting the hips side to side.
- Failing to brace the core and glutes before moving the legs.
- Moving the feet while the upper body rocks excessively.
Recommended Exercises
Explore exercises related to Plank Jack for abs training and similar movement patterns.
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