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how to do plank jacks

Plank jacks add a jumping-jack pattern to a plank, hopping your feet apart and together while your upper body stays anchored. That combines core stability with a small cardio push, raising your heart rate more than a static plank without having to stand up. They suit you if planks feel steady and you want a conditioning block on the floor. Expect your shoulders and hip flexors to work along with your abs. The trade-off is impact and noise, and form tends to crumble fast as you tire.

▶ watch plank jacks on the dedicated video page

primary musclesabs, obliques
also workship flexors, quads, shoulders
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Begin in a plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels. Engage your core.
  2. Jump your feet out to the sides, slightly wider than shoulder-width apart, while keeping your upper body stable.
  3. Quickly jump your feet back together to return to the starting plank position.
  4. Continue jumping your feet in and out for the desired number of repetitions or duration.

how much: Start with 3 sets of 10–13 reps, and build speed only once your hips stay level.

form tips from the wandelbar coaches

  • Keep your shoulders stacked over your elbows while only your feet move.
  • Land softly on the balls of your feet, knees slightly bent, like hopping on a quiet floor.
  • Brace your belly before each jump so your hips do not bounce up and down.

common mistakes

  • Hips bouncing toward the ceiling with every hop — lower the tempo and make smaller jumps.
  • Lower back sagging as you tire — end the set and reset your plank before continuing.
  • Feet landing heavily flat — stay on the balls of your feet and absorb each landing.

make it easier or harder

easier
Step one foot out and in at a time instead of jumping, keeping the plank steady.
harder
Do plank jacks from a high plank on your hands and add a faster tempo.
quieter
For a quiet version, step each foot out to the side and back in, alternating, instead of jumping.
plank jacks: forearm plank with feet jumped wide apart
plank jacks — correct starting position

similar bodyweight exercises

plank on forearms: elbows under shoulders, body straight from head to heels plank mountain climbers in high plank: one knee driven toward the chest, hips level mountain climbers bicycle crunches mid-twist: elbow reaching toward the opposite knee, other leg extended bicycle crunches hollow hold: shoulders and straight legs lifted, lower back pressed flat hollow hold side plank on one forearm: hips lifted, body straight from head to feet side plank flutter kicks: legs straight and lifted, one slightly higher than the other flutter kicks

never wonder what to train next

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