Plank Jacks
Primary
Cardio
Secondary
Core, Shoulders, Hip Abductors
Equipment
None
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Plank Jacks targets your cardio through a pushing movement pattern. Use for HIIT, core conditioning, or cardio finishers.
Everything You Need to Know About the Plank Jacks
The Plank Jacks is a intermediate difficulty exercise that targets your Core and Shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for HIIT, core conditioning, or cardio finishers. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes with solid plank form. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Plank Jacks — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Plank Jacks?
- 1
Start in high plank position, hands under shoulders.
- 2
Jump feet out wide like a jumping jack.
- 3
Immediately jump feet back together.
- 4
Keep hips level and core engaged.
- 5
Continue jumping in and out.
What are the best tips for the Plank Jacks?
Keep hips at same level as shoulders.
Engage core to prevent hips bouncing.
Land softly on balls of feet.
Maintain steady rhythm.
Common Plank Jacks mistakes
Hips rising or dropping.
Losing hip position during the Plank Jacks shifts the loading pattern away from your Core and can compress your lower back. Stay planted and let your Core do the work.
Hands shifting out of position.
A poor grip during the Plank Jacks limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Landing too heavily.
During any pressing movement like the Plank Jacks, this mistake reduces how effectively your Core can produce force. Focus on the muscle you're trying to work — if you can't feel your Core driving the movement, something is off.
Losing plank form for optimal results.
During any pressing movement like the Plank Jacks, this mistake reduces how effectively your Core can produce force. Focus on the muscle you're trying to work — if you can't feel your Core driving the movement, something is off.
Plank Jacks — who it's best for
Intermediate athletes with solid plank form.
How to Program the Plank Jacks
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: 3-4 sets of 20-30 reps. Rest 30-45 seconds.
What are good alternatives to the Plank Jacks?
Mountain Climbers (Cardio)
Jumping Jacks
Burpee
Other Variations
- Slow Plank Jacks
- Fast Plank Jacks
- Plank Jack to Push-Up
- Elevated Plank Jacks
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Plank Jacks — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Master plank first.
- Keep hips stable.
- Modify with step-outs if needed.