Demo & instructions
Plank Jack
Also known as: Plank Jumping Jack, Jack Plank
Instructions
Holding a straight-arm plank, you jump the feet out wide and back together in a jumping-jack rhythm. The trunk works to keep the hips still while the legs provide the cardio.
- Movement
- Anti-extension
- Type
- Compound
- Level
- Beginner
- Typical range
- 15–90 sec
Setup
- 1Start in a straight-arm plank with the hands under the shoulders and feet together.
- 2Brace the trunk so the body is one straight line.
Execution
- 1Jump both feet out wide, landing lightly on the balls of the feet.
- 2Jump them back together.
- 3Keep the hips level and the shoulders over the hands throughout.
Breathing
Exhale as the feet jump out; inhale as they return.
Form cues
Target
How much of each set every muscle carries.
Primary
- Abs100% share of the work
- Deep core60% share of the work
Secondary
- Outer hips45% share of the work
- Front delts40% share of the work
- Calves30% share of the work
Stabilizers
- Inner thighs25% share of the work
- Triceps15% share of the work
Equipment
No equipment needed
Just you and a little floor space.
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
