Bodyweight

Plank Jack

Boost your core strength, stability and endurance with the Plank Jack exercise. It involves holding a plank while jumping your legs in and out, targeting your abdominals, shoulders and legs.
View all exercises
Plank Jack instructions
Step-by-step instructions
1
Start in a plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
2
Jump your legs wide and then back together, similar to jumping jacks.
3
Keep your pelvis steady and steady as you move your feet in and out.
4
Avoid letting your bottom rise or your lower back sag during the motion.
5
Repeat this motion as many times as specified by your workout plan.
Start in a plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
Jump your legs wide and then back together, similar to jumping jacks.
Keep your pelvis steady and steady as you move your feet in and out.
Avoid letting your bottom rise or your lower back sag during the motion.
Repeat this motion as many times as specified by your workout plan.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Yoga Ball Band Sit Up with trainwell
Yoga Ball Band Sit Up
Try the Yoga Ball Band Sit Up for a versatile core workout that also strengthens your arms and shoulders. This exercise, using a resistance band and an exercise ball, promotes better posture, balance and body stability.
Try it out
Strength
Med Ball Front Raise with trainwell
Med Ball Front Raise
The Med Ball Front Raise enhances shoulder and upper back strength and stability. This exercise involves raising a medicine ball in front of your body for improved upper body strength.
Try it out
Strength
Dumbbell Walking Lunge with trainwell
Dumbbell Walking Lunge
Do the Dumbbell Walking Lunge for a lower-body workout targeting thighs and glutes. It involves stepping forward with one leg while holding dumbbells, then bending and stretching. It boosts balance, stability, and leg strength.
Try it out
Start your fitness journey today
Enjoying exercises like Plank Jack, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer