How to do plank jacks
A plank jack is a high plank where you jump your feet wide and back together, like a jumping jack on the floor. It raises your heart rate while your core and shoulders hold the plank steady.
- Full body
- No equipment
- 20 reps
plank jumping jacks, plank jack exercise
How to do it
- Start in a high plank with your hands under your shoulders and your feet together.
- Brace your belly and squeeze your glutes so your body is one line.
- Jump both feet out wider than your hips, landing on the balls of your feet.
- Jump them back together right away.
- Keep jumping in a steady rhythm while your shoulders stay over your hands.
Form cues
- Hands under your shoulders
- Jump your feet wide, then together
- Keep your hips level
Muscles worked
Main: core, shoulders, heart and lungs
Also: glutes, hip flexors, calves, chest
Common mistakes
- Hips bouncing up and down with each jump. Fix: Make the jumps smaller and keep your hips at shoulder height.
- Lower back sagging as you tire. Fix: Squeeze your glutes harder, or pause and reset before you go on.
- Heavy, loud landings. Fix: Land lightly on the balls of your feet with soft knees.
Make it easier: Plank step-out
Step one foot out to the side and back at a time, with no jump.
Make it harder: Plank jack with push-up
Add one push-up after every 2-4 plank jacks.
In a workout
Do 20 reps per set as a cardio burst, for 2-4 rounds with short rests.
Safety: If you have wrist, shoulder or lower back pain, use the step-out version, and stop if pain appears.
Questions
What do plank jacks work?
Your core and shoulders hold the plank, and the jumps work your hips and calves and raise your heart rate.
Are plank jacks harder than a plank?
Yes. Each jump shifts your weight, so your core has to work harder to keep the line.
How wide should my feet go?
A little wider than your hips. Wider is fine only if your hips stay level.
