Jack Plank
Description
The jack plank (also known as the plank jack) is a dynamic plank variation where you hold a high plank position while jumping your feet apart and back together — like a jumping jack with the upper body in a plank. It builds core stability, shoulder endurance, and provides cardio.
Equipment Required
Jack Plank Instructions
- Get into a high plank position with hands shoulder-width apart, body in a straight line from heels to head.
- Brace your core hard. Keep your hips stable.
- Jump both feet out wider than your hips simultaneously.
- Immediately jump both feet back together to the start position.
- Continue jumping your feet in and out rapidly.
- Maintain the plank position throughout — only your legs move.
- Do not let your hips bounce up and down or sag toward the floor.
- Perform for 20 to 45 seconds per set.
Jack Plank Form & Visual
Jack Plank Benefits
- Builds core stability with cardio demand
- Develops shoulder endurance
- Excellent HIIT exercise
- Trains hip stability under movement
- No equipment needed
- Time-efficient core/cardio combo
Jack Plank Muscles Worked
- Core (heavy stabilizer)
- Anterior deltoid
- Adductors and abductors
- Hip flexors
- Pectoralis major
- Triceps brachii
Jack Plank Variations & Alternatives
- Plank Jack (synonymous)
- Mountain Climber
- Mountain Climber Jump
- Bear Plank
- Plank Jack with Push-Up
