Exercise guide
Plank Side Jump
- Intermediate
- Compound
- Timed hold
- Shoulders
- Waist
The Plank Side Jump is a dynamic core exercise that builds explosive power in the obliques and lower body while improving cardiovascular endurance. It challenges shoulder stability and core control through rapid lateral movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Begin in a high plank position with your hands stacked directly under your shoulders.
- Position your feet together and engage your glutes to create a straight line from head to heels.
- Spread your fingers wide and press firmly into the floor to stabilize your upper body.
How to do it
- Keeping your feet together, jump both feet forward and to the outside of your right hand while exhaling.
- Inhale as you immediately jump both feet back to the center starting plank position.
- Repeat the movement by jumping both feet to the outside of your left hand.
- Continue alternating sides at a controlled, rhythmic tempo.
Form checklist
- Keep your shoulders directly over your wrists throughout the movement.
- Land softly on the balls of your feet to minimize impact.
- Avoid letting your hips sag toward the floor when returning to the plank.
- Maintain a neutral neck by looking at a point slightly in front of your hands.
Pro tips
- Focus on driving your knees toward your triceps to maximize oblique contraction.
- Maintain a tight 'hollow body' position in the center plank to protect your lower back.
- Minimize the time your feet spend on the ground to increase the metabolic demand.
Make it harder
- Increase the pace to a 'sprint' tempo while maintaining full range of motion.
- Add a push-up every time you return to the center plank position.
Frequently asked
- What muscles does the plank side jump work?
- The plank side jump primarily targets the abs, deltoids, obliques, and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the plank side jump?
- The plank side jump requires no equipment — just your body weight.
- Is the plank side jump good for beginners?
- The plank side jump is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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