Plank Jack Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Brevis, Gluteus Medius, Rectus Abdominis, Tensor Fasciae Latae, Obliques, Adductor Magnus, Adductor Longus, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.3
- Alternate Names
- Jumping Plank
How to: Plank Jack
- Begin in a plank position with hands shoulder-width apart.
- Jump both feet out to the sides and then back to the center, maintaining a stable upper body.
- Keep your abs tight and back straight throughout the movement.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting hips sag or rise excessively.
- Not engaging the core properly.
- Using momentum rather than control for the jumps.
Modifications
- Perform the exercise on your knees to reduce strain on the lower back.
- Limit the range of motion if full planks are too challenging.
Tips
- Engage your core throughout the movement to maintain stability.
- Keep your body in a straight line from head to heels.
- Avoid letting your hips sag or rise too high during the exercise.
Plank Jack Alternatives
Tags
core
strength
plyometrics
waist
abs
fitness