Jack Plank

Jack Plank


The Jack Plank is a dynamic core exercise that combines elements of the traditional plank exercise and jumping jacks. The Jack Plank exercise engages multiple muscle groups, including the core, shoulders, and legs, while also increasing cardiovascular endurance and coordination.

Muscle Group

Equipment Required

Jack Plank Instructions

  1. Start by lying face down on the ground with your arms extended in front of you.
  2. Engage your core and lift your arms, legs, and chest off the ground simultaneously.
  3. Hold this position for a few seconds, making sure to keep your neck in a neutral position.
  4. Lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Jack Plank Form & Visual

Jack Plank

Jack Plank Benefits

  • Strengthens core muscles
  • Improves balance and stability
  • Increases upper body strength
  • Can help alleviate lower back pain
  • Engages multiple muscle groups at once

Jack Plank Muscles Worked

  • Rectus abdominis
  • Obliques
  • Erector spinae
  • Glutes
  • Quadriceps
  • Hamstrings

Jack Plank Variations & Alternatives