Plank Jump

Plank Jump


This exercise involves starting in a plank position and then jumping both feet forward towards the hands, and then jumping back to the starting plank position. It is a high-intensity exercise that targets the core, arms, and legs.

Muscle Group

Equipment Required

Plank Jump 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. Engage your core and jump both feet forward towards your hands, landing with your feet outside of your hands.
  3. Jump both feet back to the starting plank position.
  4. Repeat the plank-jump for the desired number of repetitions or time.

Plank Jump Form & Visual

Plank Jump

Plank Jump Benefits

  • Strengthens core muscles
  • Improves upper body strength
  • Targets multiple muscle groups at once
  • Increases stability and balance
  • Can be modified for different fitness levels
  • Helps prevent injuries by improving posture and alignment
  • Can be done anywhere without equipment

Plank Jump Muscles Worked

  • Abdominal muscles
  • Shoulder muscles
  • Chest muscles
  • Triceps muscles
  • Gluteus muscles
  • Quadriceps muscles

Plank Jump Variations & Alternatives