Primary
Core
Secondary
Shoulders, Hip abductors
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Plank jacks add a cardio element to the static plank by jumping your feet in and out like a horizontal jumping jack. This challenges core stability dynamically while elevating your heart rate. The movement trains anti-extension under dynamic conditions.
When to use it
Use for cardio and core for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Start in a high plank with hands under shoulders and body rigid. Jump your feet out wide, then back together, maintaining plank position throughout. Keep your hips level—do not let them pike up or sag down. Land softly on the balls of your feet.
Also targets: Shoulders, hip abductors
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Start in a high plank position.
Jump your feet out wide.
Jump your feet back together.
Continue jumping in and out.
Keep your hips level.
Maintain plank position throughout.
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.
Use plank jacks for cardio conditioning that includes core work, or within HIIT circuits. They pair well with other plank variations and can replace burpees when you want lower impact. Step in and out instead of jumping for a modified version.
Hips rising or falling.
Losing hip position during the Plank Jack changes the loading pattern and can reduce the intended work for your Core. Keep your hips aligned with the setup cues and move only through the range you can control.
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.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 30-45 seconds. Rest 30-45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Plank Jack could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Plank Jack
The Plank Jack primarily targets the Core, making it an effective exercise for core development. Secondary muscles worked during the Plank Jack include Shoulders, Hip abductors, providing additional training stimulus. Stabilizer muscles engaged include Chest, Triceps.
Our library labels Plank Jack as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Plank Jack. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Plank Jack is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Plank Jack include: Mountain Climber, Plank. These exercises target similar muscle groups as the Plank Jack and can be used as substitutes based on your equipment availability, gym setup, or training preferences.