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Full Body · Intermediate

Plank Jump

Explosive plank-to-tuck jump that drives both feet toward the hands and returns to high plank.

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Plank Jump demonstration

Exercise overview

Training details

Full BodyCoreShouldersQuadricepsHip FlexorsCardio

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start in a high plank position with your hands under your shoulders.
  2. 02Engage your core and jump your feet towards your hands.
  3. 03Quickly jump back to the starting plank position.
  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 variationExercise Ball Plank Knee TuckRelated variationExercise Ball Plank

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Alternatives

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

Comparable substituteBurpeeComparable substituteBear CrawlComparable substituteDumbbell Devil PressComparable substitutePlank HoldComparable substituteL-SitComparable substituteBird Dog

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