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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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.
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.
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.
Yes, the Plank Jack is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Plank Jack, the recommended approach depends on your goals. 3 sets of 30-45 seconds. Rest 30-45s. For strength, use 20-30 seconds. For muscle growth, perform 30-45 seconds. For endurance, complete 45-60 seconds.
Yes, the Plank Jack can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
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.