The plank jump (also called plank jacks) is a dynamic core and cardio exercise where you hold a plank position and jump your feet apart and together in a jumping-jack motion. It combines core stability with cardiovascular demand.
Muscle Group
Calves, Cardio, Core, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Combines core stability with cardio
- Builds core endurance under dynamic load
- Excellent finisher for core workouts
- No equipment needed
- Time-efficient HIIT exercise
- Improves coordination
How to perform
- Get into a high-plank or forearm-plank position. Body in a straight line from heels to head.
- Brace your core hard. Keep your hips level — do not let them sag or rise.
- Jump both feet out wider than shoulder-width.
- Immediately jump them back together to the starting position.
- Continue rapidly jumping the feet in and out.
- Keep your upper body completely still. All movement comes from the legs.
- Maintain the plank position throughout.
- Perform for time (20 to 45 seconds) or reps.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Hip Flexors
Primary