Double Plank Jack To 4 Mountain Climber

Muscles worked

Setup

1. Start in a high plank position with your hands placed directly under your shoulders and feet together.
2. Engage your core and glutes to create a straight line from your head to your heels.
3. Maintain a neutral neck by looking at the floor approximately six inches in front of your hands.

How to do it

1. Perform two plank jacks by jumping both feet out wide and then back together twice, keeping your hips level and stable.
2. Immediately transition into four mountain climbers, driving your knees toward your chest in an alternating fashion (1-2-3-4).
3. Exhale sharply during the jumps and knee drives, maintaining a rhythmic breathing pattern throughout the sequence.
4. Maintain a fast, athletic tempo, ensuring the transition between the jacks and climbers is seamless.

Form checklist

• Keep your hips low and level; avoid letting them bounce up during the jacks or climbers.
• Ensure your shoulders stay stacked directly over your wrists to maintain joint alignment.
• Keep your core braced to prevent your lower back from arching toward the floor.
• Land softly on the balls of your feet to minimize impact and maintain control.

Pro tips

• Focus on 'pushing the floor away' to keep your shoulder blades spread and your upper back engaged.
• Minimize hip rotation during the mountain climbers by driving your knees straight forward toward your thumbs.
• Think of the movement as a single fluid sequence rather than two separate exercises to maximize metabolic demand.

Make it harder

• Increase the speed of the mountain climbers while maintaining a perfectly still torso.
• Perform the entire sequence with your hands on an unstable surface like a BOSU ball or medicine ball.

Frequently asked

What muscles does the double plank jack to 4 mountain climber work?

The double plank jack to 4 mountain climber primarily targets the abs, obliques, and trapezius, and also works the biceps, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the double plank jack to 4 mountain climber?

The double plank jack to 4 mountain climber requires no equipment — just your body weight.

Is the double plank jack to 4 mountain climber good for beginners?

The double plank jack to 4 mountain climber is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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