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Banded Plank Jack 101 Video Tutorial

Gym Main Variation Core Exercise


Banded Plank Jack
Banded Plank Jack

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type


Required Equipment


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The Banded Plank Jack is a dynamic bodyweight exercise designed to engage the abdominal muscles with additional focus on secondary targets, including the shoulders, chest, and hip abductors. This exercise incorporates the use of a resistance band to intensify the challenge. To perform the Banded Plank Jack, begin in a plank position with the band secured around your ankles. While maintaining a stable core, simultaneously jump your legs outward and then back together, creating a dynamic jack-like motion. The resistance from the band adds an extra element of difficulty, particularly targeting the hip abductors and enhancing the overall engagement of the core and upper body. Integrating Banded Plank Jacks into a workout routine can contribute to improved core strength, stability, and functional fitness.

How to Perform

  1. Setup: Begin by securing a resistance band around your ankles and positioning yourself in a plank position. Ensure your hands are directly beneath your shoulders and your body forms a straight line from head to heels.

  2. Band Placement: Make sure the band is snug around your ankles, providing resistance without causing discomfort. The band will add tension and challenge to the exercise.

  3. Engage Core: Tighten your core muscles to maintain a stable plank position. This ensures that your body stays aligned throughout the movement.

  4. Jumping Motion: Simultaneously jump your feet outward, spreading your legs apart to the sides. Maintain control over the movement and focus on engaging your hip abductors during the outward motion.

  5. Return to Plank: Quickly bring your feet back together in the center, completing the jack-like motion. Keep your upper body steady, and control the movement to work your core effectively.

  6. Breathing: Coordinate your breathing with the movement. Inhale as you prepare for the jump, and exhale as you bring your feet back together.

  7. Repetition: Continue performing the Banded Plank Jack for the desired number of repetitions or time, ensuring each repetition is controlled and engages the target muscles.

  8. Modifications: If needed, modify the exercise by adjusting the band resistance or performing a slower version of the movement until you build strength and coordination.


  1. Setup and Positioning:

    • Start in a plank position with your wrists aligned under your shoulders and the resistance band looped around your ankles.

    • Ensure your body forms a straight line from head to heels, engaging your core muscles.

  2. Band Tension and Placement:

    • Choose a resistance band with suitable tension to challenge your muscles without compromising control.

    • Maintain consistent tension on the band throughout the exercise by keeping it securely looped around your ankles.

  3. Core Engagement:

    • Tighten your abdominal muscles to engage your core. This is crucial for stability and maximizing the effectiveness of the exercise.

  4. Controlled Leg Movement:

    • Simultaneously jump your feet outward to the sides, creating a "jack" motion, while keeping control of the band's resistance.

    • Focus on a controlled and deliberate movement to work the abs and hip abductors effectively.

  5. Full Range of Motion:

    • Spread your legs wide enough during the outward jump to fully engage the hip abductors and activate the targeted muscle groups.

  6. Rhythmic Breathing:

    • Coordinate your breathing with the movement. Inhale during the initial position, and exhale as you perform the outward jump.

  7. Maintain Plank Position:

    • Avoid allowing your hips to sag or lift too high. Keep a stable plank position throughout the exercise to target the abs and maintain proper form.

  8. Consistent Tempo:

    • Maintain a consistent tempo throughout the exercise. Aim for a pace that challenges you while allowing for controlled movements.

  9. Hand Placement:

    • Keep your hands directly beneath your shoulders, ensuring a strong and supportive plank position.

  10. Focus on Mind-Muscle Connection:

    • Concentrate on feeling the contraction in your abdominal muscles and hip abductors with each repetition, enhancing the mind-muscle connection.

How Not to Perform