plank-jack
Start in a high plank position with hands directly under shoulders, body in a straight line from head to heels, and core engaged. Keep hips stable and core tight, jump both feet out wide, wider than hip-width.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Abs
- Injury risk
- Low
Primary muscles
- rectus abdominis
- obliques
- transverse abdominis
- gluteus maximus
Secondary muscles
- quadriceps
- gastrocnemius
- soleus
- anterior deltoid
- medial deltoid
- triceps brachii
- erector spinae
Target muscles
- abs
- glutes
- legs
- shoulder
How to perform
- 1
Start in a high plank position with hands directly under shoulders, body in a straight line from head to heels, and core engaged.
- 2
Keep hips stable and core tight, jump both feet out wide, wider than hip-width.
- 3
Immediately jump feet back together to the starting plank position.
- 4
Maintain a neutral spine throughout the movement, avoiding hip sagging or piking.
- 5
Keep your gaze slightly forward, maintaining a neutral neck.
- 6
Repeat for desired repetitions, focusing on controlled, rhythmic movements.
Safety & form
Train smart. Read these notes before adding heavy load.
