Bodyweight Plank Jack
A high-intensity plank variation requiring stability and core control while rapidly jumping the feet wide and back together. Targets the core, hip flexors, and shoulders for conditioning.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders, Glutes, Quads
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
6/10Iliopsoas
Shoulders
5/10Anterior Delts
Glutes
4/10Glute Max
Quads
3/10Programming
Typical Rep Range
15-30 reps
Rest Between Sets
30-90 seconds • Shorter rest for conditioning and HIIT protocols.
How to Perform
Start in a high plank position with hands directly under the shoulders, forming a straight line from the head to the heels. Engage the core and glutes tightly before starting the movement.
- Maintain a rigid torso and jump both feet out wide simultaneously.
- Immediately jump the feet back together to the starting position.
- Keep the hips level and stable throughout the movement.
- Continue the quick out-and-in motion for the desired duration or reps.
Coaching Tips
Form Cues
- Core tight and rigid.
- Hips stay low and stable.
- Shoulders over wrists.
- Land lightly on feet.
Breathing
Inhale deeply before starting and maintain short, controlled breaths throughout the dynamic exercise while actively bracing the core.
Tempo
1-0-1
Range of Motion
The feet jump wide enough to briefly land outside shoulder width, then immediately return to touching or near-touching together.
Safety
Safety Notes
- Avoid this exercise if you have acute wrist or shoulder pain.
- Focus on maintaining core stability to protect the lower back.
Spotting
Not recommended.
Common Mistakes
- Letting the hips sag or pike high.
- Excessive hip rotation during the jumps.
- Bending the elbows.
- Looking up or dropping the head.
When to Avoid
- Acute wrist or shoulder pain
- Severe low back pain
Flexibility Needed
- Adequate wrist extension
Build Up First
- Competent high plank hold for 30 seconds
Also known as
Plank Jack, Plank Jacks, Extended Leg Jumps, Snap Jumps
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