Bodyweight Plank Jack
Dynamic exercise from a high plank position jumping feet out and in like a jumping jack, targeting core, shoulders, and legs for cardiovascular endurance and stability.
About Exercise
Equipment
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Glutes, Quads
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Lower Back
7/10Erector Spinae
Shoulders
6/10Anterior Delts
Glutes
5/10Glute Max, Glute Medius
Quads
4/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a high plank position with hands under shoulders, body in a straight line from head to heels, feet together.
- Engage your core and glutes to stabilize.
- Bend knees slightly and jump feet out wide beyond shoulders.
- Land on balls of feet keeping body straight.
- Immediately jump feet back together.
- Repeat the jumping motion continuously.
Coaching Tips
Form Cues
- Keep hips level
- Core tight
- Land softly
- Eyes forward
Breathing
Breathe steadily and continuously, exhaling on the inward jump and inhaling on the outward jump while maintaining core brace.
Tempo
1-0-1
Range of Motion
Feet jump to wider than shoulder-width apart and return together, maintaining straight body alignment without hip sag or pike.
Safety
Safety Notes
- Avoid if acute wrist or shoulder pain
- Stop if lower back discomfort
- Warm up shoulders and core first
Spotting
No spotting needed; perform solo with focus on form.
Common Mistakes
- Hips sagging
- Arching back
- Wrist collapse
- Uneven jumping
When to Avoid
- Wrist pain
- Shoulder impingement
- Lower back injury
Flexibility Needed
- Shoulder flexion
- Ankle dorsiflexion
- Wrist extension
Build Up First
- Hold static plank for 30 seconds
- Basic jumping jack form
Also known as
Plank Jacks, High Plank Jacks
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