Exercise Guide
Plank Jack
A plank with the feet jumping in and out like a jumping jack. Adds a conditioning demand to a hold that is otherwise static.
BeginnerPlyometricsStaticCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Bodyweight
Difficulty
Beginner
Category
Plyometrics
Force
Static
Mechanic
Compound
Secondary Muscles
ShouldersCardio
How to Perform
- 1
Set up in a high plank or forearm plank with your feet together.
- 2
Jump both feet out wide, landing softly on the balls of your feet.
- 3
Jump them straight back together.
- 4
Keep a steady rhythm for the duration.
Tips
- ★Hips stay level - they will want to bounce up with every jump.
- ★Step the feet out instead of jumping to take the impact out of it.