Plank Jack
Description
The plank jack is a dynamic core exercise where you hold a plank position while jumping your feet out wide and back together, mimicking a jumping jack. The combined movement trains core stability, hip mobility, and cardiovascular conditioning in a single exercise. It is a popular finisher for HIIT workouts.
Equipment Required
Plank Jack Instructions
- Get into a high-plank or forearm plank position with your body in a straight line from heels to head.
- Set your feet together at the start. Pull your shoulders down and back. Brace your core hard.
- Keep your hips perfectly level — do not let them sag, pike up, or rotate during the jacks.
- Jump both feet out wide simultaneously, landing in a wide stance. Maintain the plank position throughout — your upper body does not move.
- Immediately jump your feet back together to the starting position.
- Continue alternating wide and narrow foot positions in a controlled rhythm.
- Land softly on the balls of your feet to minimize impact.
- Continue for the desired duration (typically 20 to 60 seconds) or rep count.
Plank Jack Form & Visual
Plank Jack Benefits
- Trains core stability and cardiovascular conditioning together
- Builds anti-rotation core strength through the leg movement
- Improves hip mobility
- Excellent HIIT or finisher exercise
- No equipment needed — works anywhere
- Time-efficient core-and-cardio combination
Plank Jack Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Obliques (anti-rotation)
- Hip abductors
- Hip adductors
- Gluteus maximus and medius
- Anterior deltoid (isometric)
- Calves
Plank Jack Variations & Alternatives
- Front Plank (no jacks)
- Plank Jump
- Spider Plank
- Plank Walk-Up
- High Plank Jack (hands instead of forearms)
- Slow Tempo Plank Jack
- Plank Jack with Push-Up
- Cross-Body Plank Jack
