Bodyweight

Plank Jack

Boost your core strength, stability and endurance with the Plank Jack exercise. It involves holding a plank while jumping your legs in and out, targeting your abdominals, shoulders and legs.
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Plank Jack instructions
Step-by-step instructions
1
Start in a plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
2
Jump your legs wide and then back together, similar to jumping jacks.
3
Keep your pelvis steady and steady as you move your feet in and out.
4
Avoid letting your bottom rise or your lower back sag during the motion.
5
Repeat this motion as many times as specified by your workout plan.
Start in a plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
Jump your legs wide and then back together, similar to jumping jacks.
Keep your pelvis steady and steady as you move your feet in and out.
Avoid letting your bottom rise or your lower back sag during the motion.
Repeat this motion as many times as specified by your workout plan.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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