Plank Jack 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Jump
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Plank Jack is a dynamic bodyweight exercise that primarily targets the abs while also engaging the shoulders as a secondary muscle group. Starting in a high plank position with hands slightly wider than shoulder-width and feet together, the exercise involves jumping the feet outwards and back in while keeping the hips level and core engaged. This movement challenges core stability, shoulder endurance, and overall coordination, making it an effective exercise for building abdominal strength, improving shoulder stability, and enhancing cardiovascular fitness without any equipment.
How to Perform
Place your hands on the floor just beyond shoulder width and position your feet together behind you, balancing on the balls of your feet.
Engage your core and maintain a straight line from head to heels; this forms your starting stance.
Propel your feet outward so they land slightly wider than your hips, keeping your hips stable and level throughout the movement.
Bring your feet back together to return to the initial position, controlling the motion with your core.
Continue alternating the outward and inward jumps for the designated repetitions, coordinating your breathing by inhaling on one jump and exhaling on the next.
Maintain steady shoulders and avoid letting your hips sag or rise, ensuring maximum engagement of the abs and secondary activation of the shoulders.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout to protect your lower back.
Maintain your hips level to prevent sagging or lifting.
Land softly on the balls of your feet to reduce joint impact.
Avoid locking your elbows; keep a slight bend for shoulder safety.
Breathe rhythmically, matching your inhales and exhales with movements.
Move at a controlled pace rather than rushing for better form.
Engage your glutes slightly to help stabilize the hips.
Focus on shoulder stability to prevent unnecessary wobbling.
Keep your neck neutral to avoid straining your cervical spine.
Increase intensity gradually rather than starting too fast or too wide.
How Not to Perform
Don’t let your hips sag or rise; this shifts tension away from the abs.
Don’t lock your elbows; it can strain your shoulders.
Don’t land heavily on your feet; it wastes energy and stresses joints.
Don’t flare your hands too wide; it reduces shoulder stability.
Don’t hold your breath; it limits core engagement and endurance.
Don’t rush the movement; it decreases effectiveness and increases injury risk.
Don’t let your head drop or tilt; it can cause neck strain.
Don’t allow your shoulders to collapse; it reduces upper body support.
Don’t overextend your legs outward; it compromises balance and hip alignment.
Don’t ignore core engagement; it lessens the focus on the abs.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
