Plank Jack
From a high plank, jump the feet out wide and back together like a jumping jack. Combines core stability with conditioning.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
- Cardiovascular System
Secondary muscles
- Front Delts
- Hip Abductors
- Adductors
- Gluteus Medius
- Sets
- 3–4
- Duration
- 20–40 sec
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
High plank with hands under shoulders, feet together and body straight.
Brace your core and keep your hips level.
Jump both feet out to slightly wider than hip-width.
Jump them back together.
Repeat at a steady pace without letting the hips bounce.
Breathing: Breathe rhythmically; avoid holding your breath while bracing.
Coaching tips
Hips stay still
Light feet
Push the floor away
Common mistakes
Hips piking or sagging
Shoulders drifting behind the hands
Moving too fast to stay braced
Safety notes
Step feet out one at a time if jumping stresses the wrists or lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.