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.

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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

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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