Plank Jack

Plank Jack


This exercise involves starting in a plank position and then jumping both feet out to the sides and back in again, similar to a jumping jack motion. It targets the core, shoulders, and legs.

Muscle Group

Equipment Required

Plank Jack Instructions

  1. Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
  2. Jump your feet out wide while keeping your core engaged and your hips level.
  3. Jump your feet back together to return to the starting plank position.
  4. Repeat the movement for the desired number of repetitions or time.

Plank Jack Form & Visual

Plank Jack

Plank Jack Benefits

  • Increases cardiovascular endurance
  • Strengthens core muscles
  • Improves balance and coordination
  • Targets multiple muscle groups including legs, glutes, and shoulders
  • Can be modified for different fitness levels
  • Can be done anywhere with no equipment needed

Plank Jack Muscles Worked

  • Abdominal muscles
  • Shoulder muscles
  • Chest muscles
  • Gluteal muscles
  • Leg muscles

Plank Jack Variations & Alternatives