Plank Jack
Primary
Core
Secondary
Shoulders, Hip abductors
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Plank Jack is a cardio isometric hold that primarily targets your core. Use for cardio and core for optimal results.
Everything You Need to Know About the Plank Jack
The Plank Jack is a good for beginners exercise that targets your Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for cardio and core for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Plank Jack
Primary
Secondary
Stabilizers
Plank Jack form guide
- 1
Start in a high plank position.
- 2
Jump your feet out wide.
- 3
Jump your feet back together.
- 4
Continue jumping in and out.
- 5
Keep your hips level.
- 6
Maintain plank position throughout.
What are the best tips for the Plank Jack?
Keep core tight for optimal results.
Don't let hips drop.
Land softly - this is a common issue that reduces exercise effectiveness.
Modify by stepping instead of jumping.
What are common Plank Jack mistakes to avoid?
Hips rising or falling.
Losing hip position during the Plank Jack shifts the loading pattern away from your Core and can compress your lower back. Stay planted and let your Core do the work.
Landing too hard for optimal results.
Isometric holds like the Plank Jack build strength at specific joint angles. This mistake changes the angle and reduces how hard your Core has to work. Lock into position and hold it.
Poor plank position.
Isometric holds like the Plank Jack build strength at specific joint angles. This mistake changes the angle and reduces how hard your Core has to work. Lock into position and hold it.
Is the Plank Jack right for you?
All fitness levels looking to build strength and muscle definition.
How to Program the Plank Jack
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 30-45 seconds. Rest 30-45s.
What are good alternatives to the Plank Jack?
Other Variations
- Stepping Plank Jack
- Plank Jack to Push-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Plank Jack — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep core engaged.
- Land softly.