How to do a Plank Jack
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Plank Jack
Instructions for Proper Form
Plank Jack is a dynamic variation on the standard Plank. This compound, bodyweight exercise primarily targets the core while also engaging the shoulders and legs. By combining a high plank position with lateral jumps of the feet, you increase the intensity and add cardio benefits, making it a great way to improve both core stability and cardiovascular endurance.
- Place your palms on the ground with your arms extended directly underneath your shoulders and raise your torso and hips off the ground to create a straight line from your shoulders to your heels with your feet together.
- Slightly bend your knees to explosively jump your feet out to the sides.
- Land on the balls of your feet to absorb the jump before immediately jumping back to the starting position.
Sets & Reps Calculator
Average Plank Jack standards by male, female, gender, weight, age and height
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Alternatives & Variations to Plank Jack
1. Plank
92.8 mSCORESWAPPED 123 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Crunches
94 mSCORESWAPPED 46 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
3. Bicycle Crunch
91.8 mSCORESWAPPED 34 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
4. Russian Twist
96.2 mSCORESWAPPED 30 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
5. Plank Jack on Elbows
31.4 mSCORESWAPPED 27 TIMESPlank Jack on Elbows is a variation of the standard Plank which incorporates dynamic movement. This compound, bodyweight exercise targets the core, shoulders, and glutes. By combining the stability demands of a plank with the jumping motion of a jack, it enhances cardiovascular fitness and coordination while increasing stability and muscle activation. This variation adds a more dynamic aspect to the traditional plank, making it more challenging and engaging.
6. Plank Shoulder Taps
66.6 mSCORESWAPPED 25 TIMESPlank Shoulder Taps is a variation on the standard Plank. Like Plank, this exercise primarily targets your core, but the movement itself adds a lot more instability to the exercise. By tapping each shoulder with the opposite hand, you force your core to stabilize even more. This is a great exercise for improving core stability and shoulder strength.
- Intermediate
- Abs
7. Plank Hip Dip
46.1 mSCORESWAPPED 24 TIMESPlank Hip Dip is a variation of the standard Plank. Like Planks, this bodyweight exercise primarily targets the core. By dipping your hips from side to side, you add a dynamic element to the static hold. This increased movement further engages the obliques, enhancing stability and strength in the core region.
8. Scissor Kick
94.2 mSCORESWAPPED 24 TIMESScissor Kicks are a bodyweight, core exercise that involve raising your feet off the ground, and kicking your legs up and down. By raising your legs off the ground, you’re already working your core. By continually alternating which leg is raised, you’re constantly forced to keep your core engaged for stability as well as to keep each leg raised.
9. Dumbbell Side Bend
38.8 mSCORESWAPPED 23 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
10. Alternating Heel Touch
78.2 mSCORESWAPPED 22 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.