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Plank Jack

Difficulty: ⭐⭐ Intermediatecore

Home Setup

Perform on any flat surface with enough space to jump your feet out to the sides; use a yoga mat, towel, or carpet for cushioning and grip

yoga mat or towelnon-slip surface

💡 Pro tip: If you're on a hard floor, wear shoes to reduce impact on your feet and ankles during the jumping motion

Gym Setup

Exercise mat or open floor space in cardio or functional training area

Safety: Ensure adequate space around you and avoid slippery surfaces that could cause your hands or feet to slide during the jumping motion

💪 Muscles Worked

Rectus AbdominisTransverse AbdominisHip AdductorsHip AbductorsShoulders

⭐ Why This Exercise?

Plank jacks combine cardiovascular conditioning with core stability training, making them an efficient exercise for burning calories while building endurance. The dynamic leg movement challenges anti-rotation and anti-extension core strength while elevating heart rate, making it ideal for HIIT workouts and metabolic conditioning circuits.

Make It Easier

Regressions for building up strength

1. Plank Step-Out

none

Removes the jumping component by stepping one foot out at a time, reducing impact and cardiovascular demand

2. Elevated Plank Jack

bench + box + sturdy chair

Hands on a bench or box reduces core demand and makes the position easier to maintain while learning the movement pattern

3. Knee Plank Jack

exercise mat

Performing from knees instead of toes significantly reduces core stability requirements and overall intensity

Make It Harder

Progressions for advanced athletes

1. Plank Jack to Push-Up

none

Adds a push-up between jacks, increasing upper body work and overall metabolic demand

2. Weighted Plank Jack

weighted vest

Adding a weighted vest increases resistance and cardiovascular challenge throughout the movement

3. Plank Jack Burpee

none

Combines plank jacks with a jump up, creating a full-body explosive movement with maximum conditioning effect

↕️ Similar Movements

Mountain Climbers
Similar dynamic plank variation with alternating leg movement for cardio conditioning
High Plank Hold
Static foundation exercise that builds the core stability required for plank jacks
Jumping Jacks
Standing version with similar jumping leg pattern and cardiovascular training effect
Plank Up-Downs
Alternative dynamic plank variation focusing on arm movement rather than legs
Bear Crawl Hold
Similar quadruped core stability position that can be made dynamic for conditioning

Form Checklist

✓Maintain a straight line from head to heels throughout the entire movement
✓Keep your core braced and hips level - avoid letting them pike up or sag down
✓Land softly on the balls of your feet with each jump
✓Keep shoulders stacked directly over wrists with hands flat on the ground
✓Breathe rhythmically - exhale as feet jump out, inhale as they come back together

Common Mistakes

  • •Allowing hips to pike up or sag down, losing the plank position and reducing core engagement
  • •Holding breath instead of breathing continuously, which limits endurance and performance
  • •Jumping feet too wide, which can compromise hip and lower back position
  • •Letting shoulders drift forward past wrists, creating unnecessary strain on the shoulder joint
  • •Moving too fast without control, sacrificing form for speed and reducing effectiveness

📈 When to Progress

Progress when you can perform 30-45 seconds of continuous plank jacks with perfect form, maintaining a neutral spine throughout without hips sagging or piking, and can complete 3-4 sets with minimal rest while maintaining consistent tempo and breathing