Exercise guide
Plank Jack
- Intermediate
- Compound
- Timed hold
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Plank Jack is a dynamic core exercise that combines a high plank with a jumping jack motion to challenge stability, cardiovascular endurance, and full-body coordination. It effectively targets the rectus abdominis and obliques while requiring significant isometric strength from the deltoids and glutes.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands placed directly under your shoulders.
- Position your feet together and engage your glutes to create a straight line from head to heels.
- Maintain a neutral spine and fix your gaze slightly ahead of your hands on the floor.
How to do it
- Jump both feet out wide to the sides, slightly beyond shoulder-width, while keeping your hips level.
- Exhale as you jump out, ensuring your core remains braced to prevent your lower back from sagging.
- Jump your feet back together to the starting position while inhaling.
- Maintain a fast, rhythmic tempo while keeping your upper body as still as possible.
Form checklist
- Keep your hips level with your shoulders; do not let them bounce up or sag down.
- Maintain a strong push through your palms to keep your shoulder blades from winging.
- Land softly on the balls of your feet to reduce impact.
- Ensure your hands remain directly under your shoulders throughout the movement.
Pro tips
- Focus on 'pushing the floor away' to maximize serratus anterior and deltoid engagement.
- Imagine a glass of water on your lower back; try to move your legs without spilling it to maximize core stabilization.
Make it harder
- Perform the exercise in a low plank (on forearms) to increase the demand on the core and shoulders.
- Place a small resistance band around your ankles to increase glute and hip abductor activation.
Frequently asked
- What muscles does the plank jack work?
- The plank jack primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the plank jack?
- The plank jack requires no equipment — just your body weight.
- Is the plank jack good for beginners?
- The plank jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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