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Core · Intermediate

Plank Jack

Plank-jack conditioning drill combining rapid foot abduction with a stable braced trunk.

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Plank Jack demonstration

Exercise overview

Training details

CoreGlutesShouldersAbductorsCardio

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Begin in a plank position with hands shoulder-width apart.
  2. 02Jump both feet out to the sides and then back to the center, maintaining a stable upper body.
  3. 03Keep your abs tight and back straight throughout the movement.
  4. 04Repeat for the prescribed repetitions.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPlank Jack on ElbowsRelated variationPlank Jack Slide with Towel

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteMountain ClimberComparable substituteFront Plank Side HopComparable substituteMedicine Ball Mountain Climber

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