Smart Workout Diary

Plank Jack

The plank jack is a dynamic plank exercise in which the feet jump apart and back together while the upper body stays stable. It primarily trains the abdominal muscles and also challenges the shoulders and legs while raising the heart rate. It supports core endurance, full-body coordination, and conditioning.

Demonstration

Plank Jack — demonstration 1
Plank Jack — demonstration 2

Instructions

  1. Start in a high plank with hands under the shoulders, arms straight, legs extended, and feet together.
  2. Brace the abdominals and keep a straight line from head to heels; look slightly ahead of the hands.
  3. Jump both feet out to a comfortable width while keeping the hips level and shoulders stacked over the hands.
  4. Jump the feet back together with control, then repeat at a pace that keeps the trunk stable.
  5. Stop or switch to stepping the feet out and in if the lower back sags, the hips twist, or landing becomes uncontrolled.
Muscle Group
Abs
Other Muscle Groups
Glutes
Type
Plyometric
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Keep the hips quiet: the feet move, but the torso should not bounce, twist, or sag.
  2. Land softly on the balls of the feet and use a small jump that you can control.
  3. Breathe continuously and reduce the pace or use step-outs before form breaks down.
Exercise library