How to do a Partner Plank Hold And Jump
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Partner Plank Hold And Jump
Workouts with Partner Plank Hold And Jump
Target muscles worked
Instructions for Proper Form
This compound bodyweight exercise targets the core and lower body. One partner holds a plank position to engage their core, while the other partner jumps over them. The plank hold adds stability, making it challenging for the holder, while the jump enhances lower body power and explosiveness for the jumper. This exercise fosters teamwork, coordination, and mutual accountability.
- Partner 1: Get into a comfortable starting position on the floor. Position your forearms on the ground, keeping your elbows under your shoulders.
- Partner 1: Fully extend your legs—keep your feet together and tucking your toes.
- Partner 1: Engage your core and raise your hips off the ground. Keep a straight line from your shoulders to your hips and from your hips to your heels.
- Partner 1: Keep your core engaged as you hold this plank position for the duration of your partner’s set.
- Partner 1: Don’t trip your partner! Keep your back straight, and drop to the floor if you get tired. DO NOT RAISE YOUR HIPS.
- Partner 2: Position yourself alongside your partner. Your feet should be roughly inline with your partner’s hips, and shoulder width apart.
- Partner 2: In one motion, hinge your hips back, drop quickly into a quarter squat position, and swing your arms down behind you.
- Partner 2: Engage your quads, glutes, hamstrings and core to explosively extend your legs, driving your hips forward. Simultaneously swing your arms up and forward while engaging your calves to drive the balls of your feet into the ground to propel yourself up off the ground and over your partner.
- Partner 2: Land softly by slowing your descent gradually. You should finish the jump in a quarter- to half-squat position.
- Partner 2: Before jumping back to your starting side, ensure that you’re balanced and will be able to clear your partner. If needed, take a moment to prepare before jumping.
- Partner 2: Continue to jump back and forth over your partner for the duration of your set.
- Switch positions with your partner, and repeat.
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Alternative Exercises to Partner Plank Hold And Jump
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