Plank Jack
Cardio & Conditioning · full · intermediate
Start
FinishHow to do it
Hold a high plank with the feet together, then jump both feet out wide and back in like a horizontal jumping jack while the hips stay level and the back stays flat.
Muscles worked
Primary: full · Also works: core, shoulders, glutes
Equipment
No equipment
Common mistakes
- Letting the hips bounce up and down with every jump instead of staying still
- Jumping the feet so wide the lower back sags toward the floor
- Landing heavily and loudly rather than absorbing the landing through the ankles
Variations
- Step the feet out and in for a no-impact version
- Forearm plank jacks to spare the wrists
- Add a push-up every four jacks
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Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
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