Plank jack

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Obliques

Secondary muscles

Deltoids, Iliopsoas, Rectus Femoris

How to do it

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.

Form tips

• Move quickly but with control to maximize muscle engagement and prevent injury.
• Maintain a neutral head position, looking slightly ahead of your hands, to keep your neck aligned with your spine.
• Ensure your body stays in a straight line, avoiding sagging hips or raised buttocks.